GENERAL WARM-UP
2 ROUNDS
:15 Single Unders
:15 Jumping Groiners
:15 Air Squats
:15 Tuck Hold
Into…
SPECIFIC WARM-UP
:20 Double Under Practice
5 Clean Deadlift
5 High Hang High Pull
5 Hang Muscle Clean
5 Front Squats
Choose between Squat or Power Clean
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.
Week 6 of 8 Oly Cycle
AMRAP x 5 MINUTES*
1 Squat Clean (85% of 1RM C&J)**
35 Double Unders
-Rest 1:30 b/t Sets-
*Start at beginning of AMRAP.
**Option for Power or Deep Power
Sub for Single Unders
(Score is Lowest Rounds + Reps)
MIN 1 - :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 - :50 Quad Foam Roll
(No Measure)