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WEDNESDAY 20210414

Warm-up

200M Jog
10 PVC Dislocates
10 PVC Matrix Turns
10 OHS w/PVC
10 Cat Cow Stretches
10 Bird Dogs
10 Spiderman Lunges w/Reach
10 Reverse Lunges/side
Wrist Stretch

— Coach-led barbell warm-up for Clean and Jerk —


Strength and Skill

Every 2:00 for 10:00 (5 sets):
Build to a moderate and technical load in the following complex (NOT a max):
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Shoulder to Overhead*

* Shoulder-to-overhead can be a push press, push jerk, or split jerk.


Weightlifting Complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Shoulder to Overhead

Heaviest weight used for:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Shoulder to Overhead*

Scoring: Load


FITNESS 20210414

As many rounds and reps as possible in 20 minutes:
4 SA DB Push Press (per arm) (40/30#)
12 Alternating Lunges (unweighted)
36 Double-unders (or 72 single-unders)

Compare to 2020-10-28

Scoring: Rounds + Reps


PERFORMANCE 20210414

As many rounds and reps as possible in 20 minutes:
6 Push Press (115/85#)
12 Box Step-overs (24/20”)
36 Double-unders

Compare to 2020-10-28

Scoring: Rounds + Reps


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