12.12.18

Warmup

2 Rounds:
8 Overhand and 8 Reverse Hand PVC Pulses
4 KB Windmills per side
8 Clean and Jerks w/unloaded bar
8 Reverse Hand Push-ups

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review the following:
– Clean Deadlift
– Hang Clean from the knee (Power and Squat variations)
– Jerk (Push Jerk and Split Jerk)
Then with a 5 min running clock allow the athletes to move through sets of the following complex with an unloaded bar or lightly loaded bar, providing feedback as needed.
Clean Deadlift + Clean from the Knee + Jerk
Rest as needed between sets.

Strength

With a 20 min running clock:
Perform 3-4 warmup sets of 3 Hang Power Clean and Jerks at light loads. In between each warmup set, perform 15 Banded Face Pulls.
Then perform 5-6 “working sets” of 3 Hang Power Clean and Jerks at 70% of your 1RM Power Clean.

Metcon

10 min AMRAP
Row, Bike or Ski 10 Cal
10 TTB
10 Deadlifts
P – 205/155
L – 185/135
F – Hanging Knee Raises, 135/95

Cashout

3-5 min of each of the following mobility exercises:
Foam Roll Lats
Peanut to Traps
Banded Shoulder Distraction
Banded Hip Distraction