1.] General Warm Up
3 rounds of:
[30 sec] Under Switches [crab-beast]
[30 sec] Side Kickthroughs
-Rest 30 sec b/w rounds.
2.] Specific Warm Up
“Clean Progression (L2)”
1-2 rounds, 8 reps per movement per side of:
Single Deadlift
Single Deadlift Jump Shrug
Single Dead Clean
Single Racked Land (power)
Single Dead Power Clean
Single Racked Land (squat)
Single Dead Squat Clean
*Focus on technique and quality of movement.
3.] Power/Endurance
Perform a pyramid couplet of:
[8-6-4-2-4-6-8] Squat Cleans (heavy)
[30 sec] Wall Squat
-Rest 60 sec b/w rounds.
4.] Work Capacity
For time:
[400m] Run
And then…3 rounds of:
[12] Ring Rows (feet on box)
[16] Lateral Box Vaults
[20] Spiderman Mountain Climbers (per side)
And Then!…
[400m] Run
5.] Core
3 rounds of:
(20) Hollow Raises
(20) Superman Raises
6.] Cool-down
10 minutes of:
Static Stretching
