Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Clean

SKILLS & SPECIFIC WARM UP
Clean – Clean warm up

Then:

Athletes have 10:00 to build up to a heavy 5 hang power clean

CONDITIONING
“SANDWICH”

500/400-m row
30 hang power cleans #61/43
500/400-m row