Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups

Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

POWER CLEAN

Progression // Focus

• Set up: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.

5 Reps at each step - led by coach

1) Clean Grip Deadlift // Hips and shoulders rise together as the athlete pulls the bar into their body.

2) Clean Deadlift + Shrug // Patient speed until the athlete gets to the thighs and then accelerates through a shrug.

2a) Hang Muscle Clean
2b) Alt Elbow Punches

3) Partial Front Squats // Rack position and foot position.

4) Hang Power Clean // Jump and land in a partial front squat. Focus on footwork and fast elbows.

5) Power Clean // Patient off the floor with an aggressive jump after the bar passes the knees. Focus on pulling the bar into the body at all times.

POWER CLEAN TEST/PACING

1min
1 Power Clean every 10 sec (light/medium weight)

1min
1 Power Clean every 6 sec (medium weight)

** below workout weight

TOES TO BAR

Progression // Focus
:30-:60 sec each progression

1) Position on the Pull-up Bar // Grip and Active hang on bar

2) Kip Swing // Fast transition between hollow and arch body positions

3) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position

4) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the
back swing, lean back, and drive knees up

5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar // Knees up and
extend legs towards the bar

6) Multiple Toes-to-Bar // Continue to press down in the back swing
of each rep

AMRAP 10:
5 Power Cleans (205/145#) RX+
10 Toes-to-Bar

Intermediate: 155/105 RX

Beginner: 75/55# & Hanging Knee raises or Toes to something

SCALING OPTIONS:
T2B: 10 attempts, Knees-to-Armpits, Hanging Knee Raises, V-ups, Lying T2B, Sit Ups
PC: Load

3 Sets
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

4 sets:
10 Weighted Strict Pull-ups
- Rest 1:30 between sets

1 set:
Max Strict Chin-ups