Head, Shoulders Knees and Cones Warmup x 6 min
See the attached video. Mix this up as you like. If there is an odd number, 3 people can use one cone.
Banded Elevated Ankle Mobility Drill – 1 min per side
Lateral Chest Wall Opener – 1 min per side
Roller T-Spine extension on wall – 1 min
HAM Drill Per Side – Spiderman Stretch to Hip Drop (senior picture), Frog Stretch, 10 steps duck walk
Review the Clean and Jerk
– Review the setup of each position and discuss faults in posture (over extension or rounding)
– Start Position/Power Position (hang at knee)
– Power Clean
– Squat Clean
– Front Rack Position
– Split Jerk without Bar
– Split Jerk with Bar
Use 20 min to work on Clean and Jerks in a manner of your liking. You may work in groups or independently. Refer to the coach if you need any help with any part of the movements.
For time Under a 12 min Cap
50 Box Jumps
50 Double Unders or 100 Singles
40 Alternating Dumbbell Snatches
40 Double Unders or 80 Singles
30 Wall Balls
30 Double Unders or 60 Singles
20 American KB Swings
20 Double Unders or 40 Singles
P – 24”/20”, 50/35, 30/20, 32kg(70#)/24kg(53#)
L – 24”/20”, 40/25, 20/14, 24kg(53#)/16kg(35#)
F – 20”/16”, 35/20, 14/10, 16kg(35#)/12kg(26#)
3-4 Rounds not for time:
20-25 Banded Tricep Push Downs
10 Barbell Good Mornings – Light
1 Round of Banded Alphabet per side