Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep maximum Front Squat.
Front Squat 3-3-3-3-3
Notes: Athletes should log the numbers they hit today. This will be used for an upcoming strength cycle.
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“Clean Sweep”
Complete 5 rounds for time of
7 x Handstand Push-ups
14 x Hang Power Clean (95/65)
28 x Double unders
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Skill Development
Accumulate 3:00 L-Sit Hold (rings, matador, or parallettes)
“Front Squat 3’s”: 145 X 3
“Clean Sweep”: 18:53 (round 1 HSPU w/2 Abmats; others with 35# DBs/75#/SUs)
Front squats: 225#.
“Clean Sweep”: 39:22 Rx.
Front Squats: 100×3
Clean Sweep: 30:21 (20# DB push press/Single Unders)
Front Squat 3RM: 175#x3 (Got 180#x2 and failed on the last rep)
“Clean Sweep”: 19:54 (1 Ab Mat HSPU + 10# plate)