-Warm Up-
(10-12 minutes)
3 rounds
Round 1
20 lateral bar hops
12 lunges
12 good mornings
5 burpees
Round 2
20 lateral bar hops
10 step ups
10 deadlifts
5 burpees
Round 3
20 lateral bar hops
8/8 elbow punches
8 box jumps
5 burpees
Then take athletes through the following
-
6 clean deadlifts
-
6 high hang clean pulls
-
6 muscle cleans
-
6 hang power cleans
-Strength/Skill-
(15 minutes)
Hang Power Clean
Build to a heavy 3 rep Hang Power Clean
-WOD-
AmRaP 9
2-4-6-8…and so on
Hang Power Clean (115/75)
Box Jump overs (24/20)
