MOBILITY & WARM UP

400 mt jog Thn:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)

SKILLS & SPECIFIC WARM UP
Clean – Burpees

5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans

In a 15 min time clock, Build Heavy Power Clean Complex

1 Power Clean + 1 Hang Power Clean

Then:

5 Reps x 1 Power Clean at workout weight every :10 or Less

CONDITIONING
“I SEEM TO KNOW IT”

For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees

BEGINNER:

For Time:
7-6-5-4-3
Power Cleans #43/30
15-12-9-6-3
Bar-Facing Burpees