Warm-up:
Individual…
Skip Rope for a couple minutes varying styles
12 Banded Good Mornings
Group…
200m Jog
10 KB Halos (5 each direction)
10 Scorpions
10 Cat and Cows
then…
Two Sets Each Side:
Single-Arm KB Swing x 3
Single-Arm KB Clean x 3
Single-Arm KB Front Squat x 3
Single-Arm KB Press x 3
Single-Arm KB Push Jerk x 3
Review the Barbell complex positions….
Pick something to focus on today whether it be finding your launch position or fast elbows on the cleans –or- stepping out or punching under on the jerks (or whatever else). Try to make progress in that area today.
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups
Mobility:
Mash Lats on Roller
Roll Posterior
LAX to pecs/traps
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