Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.
Impact/Focus: Clean & Jerk
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Clean x 2-2-2-2-1-1-1-1-1
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Power or Full Clean movement for their pick-up portion of the lift today.
Post scores to comments.
“Totality”
15:00 AMRAP of
Run 200m
7 x Clean & Jerk (135/95lbs)
10 x Bar Facing Burpees
Notes: Scale load as needed for the barbell movement.
Post scores to comments.
Skill Development
3-5 Rounds for Quality of
12 x GHD Sit-ups or 20 x Hollow Rocks
12 x Back Extensions
:20 x Ring Support Hold
