MOBILITY & WARM UP
10′ Banded stretch Arounds Trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech
SKILLS
CLEAN WARM UP:
Then
A) Every 1’30” for 4 Sets of the Complex:
1 Clean Pull
2 Hang Power Cleans
3 Front Squats
Score is max weight in last round
B) Only Advanced* Athletes continued with a ladder:
7 rounds for max reps
1 minute max reps Squat Clean starting at #61/40
Rest 1 minutes
Continue up ladder adding #10/5 kg to the bar Untill Failure
*the advanced are the athletes with over a year of experience