Friday, October 6th 2023

WARM UP

200m run

10 air squats

200m run

5 burpees

MOVEMENT/MOBILITY – mini band

:20 wide stance forward fold middle/right/left

*mini band around knees

10/10 side steps

10 air squats

10/10 monster walk, forward/backward

*band around feet (use plastic bands not hip cicles)

:30 march in place

*band around wrists

15 shoulder external rotations, elbows at 90 degrees at sides

10 straight arm shoulder flexions

10/10 plank side steps

PRIMER – empty barbell, light barbell

-5 Clean Pulls

-5 Muscle Cleans

-5 Front Squats

-4 Tall Cleans

*add light weight

-3 Tall Cleans

STRENGTH

E:90 Seconds x 6

2 Squat Cleans

right into

4 Minute Window to build to a heavy clean

GET FIT

3x (15min CAP)

10 Power Clean and Jerk (135/95) (155/105)

15 TTB

400m Run

NOTES Quick Single or small touch and go sets on barbell

SCALING 400m Run – 500m Row