Clean work 20:00
*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.
Liftoff and Pulls
- Clean Grip Deadlift to hang
- Clean Grip Jump Shrugs from hang
Technique in Three Postions
- high hang to power
- hang to power
- below hang to power
Lockout and Footwork
- Drop Clean
Back Squat work 10:00
*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.
Maintaining postion
- hi-bar rack
- bar path
Box Squat
- control to box
- sit tight
- speed to the top
- maintain position
Tempo Conditioning
5 rounds (40:20)
- double unders
10 rounds (20:10)
- burpees
* this is not as fast as possible, your goal is to move at a continuous and deliberate pace building consistency and tempo round to round.
Mobility 20:00
Squat/ Deadlift/ Pull
- use your toolbox to your advantage
- mobility poster can be a guide
- Coach will be assisting