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