Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Hips/Hinge & Squat Emphasis)
Impact/Focus: Power Clean Singles
5:00 x Warm-up Sets/Reps building to an intended starting weight;
I. Sustain a working weight at 80% or heavier across all sets.
II. Climb weight as able to the best single rep set of Power Cleans on the Day or a 1RM PR.
Every :90 x 8 Rounds
Power Clean x 1-1-1-1-1-1-1-1
Post scores to comments.
“Splash Out”
For time vs. a 14:00 time cap
21-18-15-12-9-6-3 reps of
Sumo Deadlift High-Pull (95/65lbs)
Ring Dips
GHD/Abmat Sit-ups
Notes: Scaled Rep scheme example: 15-12-10-8-6-4-2 reps per movement. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
