GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Glute Activation
2 Rounds
X Band Forward
X Band Backwards
X Band Left
X Band Right
WARM UP
0-10 minutes
2 rounds with an empty bar:
8 Deadlifts
8 Front Squats
6 Back Squats
6 Goodmornings
4 Muscle Cleans
4 Strict Press
3 Power Cleans
3 Push Press
3 Squat Cleans
3 Jerks (any style)
*Add some weight and repeat one more time
STRENGTH/SKILL
10-30 minutes
Clean and Jerk (10 X 2)
* @75%
* rest 90 seconds
* add 10lbs from last week if possible
* newer athletes PCL + FS + PP
* rest 90 seconds
* add 10lbs from last week if possible
* newer athletes PCL + FS + PP
METABOLIC CONDITIONING
30-45 minutes
Sandstorm
AMRAP 10:
200 Meter Run
10 Power Cleans (155/105) (105/75)
ACCESSORY
RDL: 3 x 8-10. Rest 60s.