GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Squats + Pigeon Pose
2 x 5
20s pose after each set
2 x 5
20s pose after each set
WARM UP
0-10 minutes
Prelude Warm Up
then
With an empty bar:
– 5 Muscle Cleans
– 4 Power Cleans
– 3 Front Squats
30 Single Unders
– 5 Muscle Snatches
– 4 Power Snatches
– 3 OHS
30 Single Unders
STRENGTH/SKILL
10-30 minutes
Power Clean + Jerk (work up to a heavy 2)
* rest 2 minutes between
* reset after each rep
* Beginners work on technique
* warm up on snatches between sets
* reset after each rep
* Beginners work on technique
* warm up on snatches between sets
METABOLIC CONDITIONING
30-50 minutes
One Time
For Time:
40 Burpees over the Bar
30 Front Squats (135/95) (65)
20 S20 (135/95)
10 Power Snatch (135, 95)
* 16:00 Cap
* athletes may perform 15 bar muscle ups in place of S2O
ACCESSORY
50 Banded Hip Flexor Pulls each
Russian Twist 3 x 20
Russian Twist 3 x 20