Tuesday, October 10th 2023

WARM UP

200m run

MOVEMENT/MOBILITY – barbell

In 50′ increments:

High knees

Butt kickers

Lunge w/ twist

Reverse lunge w/ OH reach

Karaoke x 2

Small bound

Bound for height

Bound for distance

*grab barbell

10 front squats,

10 Hang clean pulls (focus on making contact)

5 tall squat cleans

PRIMER – barbell (Complete after strength portion)

3 TnG clean and jerks

5 Split Jerks w/ no barbell

5 Split Jerks (2 pause in catch, coach led)

OLY STRENGTH

E :90 x 7

1 Hang Power Clean

1 Front Squat

1 Split Jerk

*no percentages, build based on feel

GET FIT

3 Sets (18min CAP)

400m Run

:60 rest

6 TnG Power Clean and Jerk @ 115/85

12 Chest to Bar

6 TnG Power Clean and Jerk @ 115/85

:60 rest

NOTES Barbell needs to be TnG for 6. C2B should be no more than 2 sets

SCALING Chin over bar pull-ups or jumping C2B