MOBILITY/SPECIFIC PREP
Dynamic Stretch (4 mins)
Straight into
KB Complex 3 Rounds ascending weight(per arm)
5 Crossbody Deadlifts
5 Hang Snatch
5 Windmills
OLYMPIC LIFTING
Min 1-3. 5 Touch and Go Power Cleans
Min 4-6. 4 Touch and Go Power Cleans
Min 7-9. 3 Touch and Go Power Cleans
Spend 5 mins on Tap and Go Technique and organising weight to increase by
Option 1. Stay on the same weight for each 3 min Block
Option 2. Add weight every min
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 10
1 Hang Power Clean
1 HR Pushup
20 Double Under’s
2 Hang Power Clean
2 HR Pushup
20 Double Under’s 3
3 Hang Power Clean
3 HR Pushup
20 Double Under’s
ETC……
Keep adding 1 rep each round for 10 mins.
FITNESS
40 Single Skips
HR Pushup to target
