
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk + Split Jerk Complex
Warm-up Sets & Reps, building from PVC & Empty Bar to a starting weight for the following;
Every 1:30 x 9 Rounds
1 x Power Clean
+
1 x Push Jerk
+
1 x Split Jerk
Notes: Athletes may go as heavy as proficiency and technique dictate.
Post scores to comments.
“Schorchada”
Complete 3 Rounds for time of
Run 400m
22 x 1-arm Dumbbell Snatch (50/35lbs)
12 x Lateral Burpees (Over Dumbbell)
Notes: 15:00 time cap. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
Skill Development
4 Rounds for Quality of
15 x GHD Sit-ups
12 x GHD Back Extensions