GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Foam Roll Adductors x 10 passes each
Foam IT Bands x 10 passes each
Foam IT Bands x 10 passes each
WARM UP
0-10 minutes
2 sets With a barbell
3 Deadlift
3 Muscle Clean
3 Front Squat
3 Strict Press
3 Power Clean
3 Front Squat
3 Jerks
3 Clean + Jerks
STRENGTH/SKILL
10-30 minutes
Clean and Jerk (8 X 2)
* @80%
* rest 90 seconds
* add 5-10lbs from previous week
* newer athletes PCL + FS + PP
* rest 90 seconds
* add 5-10lbs from previous week
* newer athletes PCL + FS + PP
METABOLIC CONDITIONING
30-45 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Hang Squat Cleans (95/65) (65/35)
7 T2B
7 Hang Squat Cleans (95/65) (65/35)
7 T2B
ACCESSORY
RDL: 3 x 8-10. Rest 60s.