3.2.2022
Warm-up
3-10:00]
AMRAP 7:00 @ warm up pace
45s Cardio of Choice
10 Barbell RDLs
5 "No Dip" Muscle Cleans
10 Medball Cleans
10 Hollow Rocks
10 Jumping Squats
Specific Prep
[10-15:00]
*Coach led barbell primer
5 Segmented Clean Deadlifts (pause 2s at each stop)
3 Halting Power Cleans (pause 2s just below knee)
3 Power Cleans w/ 2s pause at catch
3 Power Cleans full speed no pauses
+
Build to opening weight in 2-3 quick sets of 1-3 reps
Weightlifting
[15-25:00]
Power Clean (Build to a TOUGH single in 10:00)
Today is a quick build, with perfect snappy reps
Aim for getting to 80-90% for your last single today; but keep movement fast/snappy
If you’re feeling it today, keep going up
Segmented Clean DL + Hang power clean (1.3 x 4-6 sets; rest 1:00)
keep weights in light/moderate range; focus on speed and positions today
Specific Prep
[30:00-37:00]
Get some reps of Power Cleans and Wall Balls.
Practice a little barbell cycling and breathing pattern on the Wall Balls
Metcon
[37-54:00]
