04.28.18

COMPARE TO 3/8/17

Warmup
PVC Reaction Circle Game x 6 min

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Coach demonstration of each of the following:

– Clean Deadlift
– Clean High Pull
– Hang Power Clean
– Hang Squat Clean
Then with a 5 min running athletes will move through sets of the following complex with an unloaded bar:

3 Clean Deadlifts + 3 Clean High Pulls + 3 Hang Power Cleans + 3 front Squats

Rest as needed between sets.

Strength
Every Other Min for 10 min

Performance
Squat Clean
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Lifestyle
Squat Clean
Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 4 – 2 reps
Set 5 – 1 rep

Fitness
Power Clean – 3-5 Reps every Other Min

Metcon
“The Chief”

3 min AMRAP, Rest 1 min and pick up where you left off. 5 rounds total.

Performance
3 Power Cleans – 135/95
6 Push Ups
9 Air Squats

Lifestyle
3 Power Cleans – 115/75
6 Push Ups
9 Air Squats

Fitness
3 Power Cleans – 95/65
6 Push Ups
9 Air Squats