- RX -5 rounds of AMRAP 3:3 power cleans (95/135 lb)6 push-ups9 air squats- Rest 1:00 between rounds.
- INTERMEDIATE -5 rounds of AMRAP 3:3 power cleans (75/115 lb)6 push-ups9 air squats- Rest 1:00 between rounds.
- BEGINNER -5 rounds of AMRAP 3:3 power cleans (65/95 lb)6 elevated push-ups9 air squats- Rest 1:00 between rounds.
Set 1 | 2:0010 alternating spiderman stretch10 standing toe touch and reach for the sky10 plank to down dog (no push-up)Set 2 | 2:0010 air squats10 good morning + jump10 alternating reach throughs in plank• Air squats should focus on sending the hips back while driving the knees out.Set 3 | 2:00:30 air squats:30 push-ups:30 double knee tuck in plank:30 push-ups• Air squats should focus on pulling the chest up as the hips travel down. Hold hands above eyes if necessary.• Push-ups can be from the knees or the toes. Consider what will be used in the workout.
Pre-workout:On a 6:00 running clock:5-7 squat therapy reps- Layer in a new point of performance every 1:00.
1) Heels down.2) Hips move back and down.3) Knees track the toes.4) Hip crease gets below the knees.5) Spine stays in a neutral position (Does not flex during movement).- Athletes to perform reps on coaches cue.
1 set:1:00 quad foam roll1:00 thoracic foam roll1:00 glute foam roll
5 rounds of AMRAP 3:3 DB power cleans (35/50 lb)6 push-ups9 air squats- Rest 1:00 between rounds.- Use two DBs.