Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Sumo Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Power Clean
7 x Medicine Ball Clean
15 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Power Clean
After completing technique review and warm-up sets work through the following 9 rounds of Clean & Jerks, climbing weight only if technique is sound and consistent.
Every :75 seconds for 9 Rounds work through the following sets/reps
Power Clean & Jerk 3-3 / 2-2-2 / 1-1-1-1 RM
Notes:
- Using ‘touch and go’ barbell cycling technique for today’s training as applicable.
- Climb weight only if technique is sound and consistent.
Post scores to comments.
“Andromeda”
Complete for time vs a 15:00 time cap
Run 400m or Row 500m
10-9-8-7-6-5-4-3-2-1 reps of
Power Clean
Push-ups
V-ups
Then…
Run 400m or Row 500m
Post scores to comments.
Power Clean: 145#
Andromeda: 13:01
Power Clean: 110#
Andromeda: 20:02 Rx
Power clean 100
Andromeda: 14:41
Power Clean: 205lbs x 1
Andromeda: 12:53 rx