A. GENERAL (4:00)
EMOM 4
- Min 1: 40 sec Shuttle runs
- Min 2: 10 Inchworms
- Min 3: 140 sec Side Shuffles
- Min 4: 10 Jump Squats

B. MOBILITY / ACTIVATION (2:00)
Shoulder external stretch with PVC/Dowel
1:00/side

C1. SPECIFIC (10:00)
Power Clean Drills, focus on bar path & foot work
"Bang Bang"
"Bang Bang" Onto plates, set plates next to athletes to have their feet land on the plate (thin 10 lbs plates, 5kg)
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Tall Power Clean
Tall Power Clean onto plates
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Tempo Power Clean, pause in full extension + power clean
Power Clean
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Ramp up Power Clean

10 rounds
200m Run
Power Cleans, ascending load, decreasing reps

Round 1 & 2 = 10 @ 135/95 lbs
Round 3 & 4 = 8 @ 155/105
Round 5 & 6 = 6 @ 185/135
Round 7 & 8 = 4 @ 205/145
Round 9 & 10 = 2 @ 225/155

Score: Time
TC: 22 min
KG: RX
Round 1 & 2 = 10 @ 60/43
Round 3 & 4 = 8 @ 70/50
Round 5 & 6 = 6 @84/60
Round 7 & 8 = 4 @ 90/65
Round 9 & 10 = 2 @ 100/70

Scaling Options
Beginner
Accoss, Technical Load
6 rounds
200m Jog/Walk
4 Power cleans

Intermediate
Round 1 & 2 = 10 @ 115/75 lbs
Round 3 & 4 = 8 @ 135/95
Round 5 & 6 = 6 @ 155/115
Round 7 & 8 = 4 @ 175/125
Round 9 & 10 = 2 @ 185/135

Team Dumbbell Drag through
3 x 1:00
-Rest 1:00 b/w-

Score: Weight
TC: 5:00

Scaling Options
Beginner
Plank on knees, lighter DB/KB

DB Bent over Row
3-5 x 6 @ Heavy

Goal: Posterior chain accessory