Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Hindu Push-ups
8 x Power Cleans (45/35)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 8:00.
3 x TnG Power Clean
Note: Athletes will work on connecting 3 x touch and go repetitions (TnG) of Power Cleans with quality technique before increasing weight.
Post loads to comments.
“Power Up”
21-15-9 reps of
Back Squats (225/155)(~60% of 1RM)
Ring Dips
Post times to comments.
7:77 @ 135 + 20 ghds
Power Clean EMOTM 155#
Power Up 7:30 @ 225# Rx
Power Clean EMOTM: 135 x 3
Power Up: 10:36 @ 155# and ring dips with a purple band
Power Clean: 195 x 3
Power Up- 185# 10:40