MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / 100 mt Jog
2) 20 mt Soldier Kicks / 100 mt Jog
3) 20 mt Alternating Side Lunge / 100 mt Jog
4) 20 mt High Knees / 100 mt Jog
5) 20 mt Butt Kickers / 100 mt Jog
6) 20 mt Side Shuffle / 100 mt Jog

SKILLS & SPECIFIC WARM UP

CLEAN – PUSH JERK

2x :30 shoulder taps
2x 8 deadlift + shrugs
2x 8 deadlift high pulls
2x 8 power clean
2x 8 push press
2x 8 push jerk

Push Jerk

5 reps jump and land
5 reps jump, punch, and land with arms extended overhead
5 push jerks with empty barbell

1 Set
200m Run
2 Power Cleans
2 Power Clean and Jerk
2 Shoulder to Overhead

CONDITIONING

” GUAVA “
400m Run
40 Power Cleans #52/35
400m Run
20 Power Clean and Jerks #52/35
400m Run
40 Shoulder to overhead #52/35
400m Run