A. GENERAL (6:00)EMOM 6odd- Shuttle jog in gymeven- In & Out Squats
B. MOBILITY / ACTIVATION (2:00)Glute bridge + reach10-20 total reps
C1. SPECIFIC (6:00)Unweighted10-20 Sec chair hold (Wall sit)4 Jump Squats---Lightly loaded or empty bar4 Pause 1 & 1/4 Front Squat, Pause at quarter position for 4 seconds---Workout weight2 x 1 & 1/4 Front Squats
C2. SPECIFIC (8-10:00)Clean and Jerk, Empty bar- 5 Muscle cleans + Press- 5 Hang power Clean + Push press (pause in receiving of the clean- 5 Clean and Jerks (pause in receiving position of the clean)- Ramp up load to 65% or RPE 6/10 for 5 reps—-TTB2 x 5 Beat swings5 Swinging knee tucks5 Swinging Leg Raises5 TTB or scale
Every 30 seconds for 10 sets
2 x 1&1/4 Front Squats @ 40-50%
Score: WeightTC: 5:00KG: N/A
Scaling OptionsBeginner2 Front Squats, light every 30 secondsOR1x 1&1/4 Front Squats
IntermediateAs written
EMOM 10Odd- 5 Clean and jerks @ 65%Even- 15 TTB
Score: Weight on clean and JerksTC: 10 minutesKG: N/A
Scaling OptionsBeginnerodd- 5 Clean and jerks @ technical loadeven- 10 Hanging Knee Raise
Intermediate L1Odd- 5 Clean and jerks @ 65%Even- 15 Swinging Leg Raises
Intermediate L2Odd- 5 Clean and jerks @ 65%Even- 8-10 TTB
3 x 20 seated band rows, heavy band
Goal: Upper back accessory