Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean + Clean
7 Rounds, on the 2:00 clock
1 x Power Clean
+
1 x Clean (Squat)
*Climb weight as able across sets.
Notes: Perform one Power clean into one tap and go Clean (received in the Squat position). Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“FAFF”
For time, versus a 15:00 time cap
Clean (135/95lbs) x 1-2-3-4-5-6-7-8-9-10
Finish each round with:
20ft x Handstand Walk
Notes: Scale weight as needed to facilitate a Squat Clean movement; Scale to a Power Clean + Front Squat as applicable. 30ft Handstand Walks may be adjusted for distance or substituted with a 3 x Wallwalk assignment or Bear Crawls x 50ft. Rx+ should be performing 30ft of Handstand walks per round and may either go Squat Cleans at 155/105lbs or perform a Squat Clean & Jerk at the rx weight assignment. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post score to comments.
Skill Development
4 Rounds for Quality of
50 x Hollow Rocks
12 x GHD Back Extensions
