Dynamic Warm-Up – Mobility
Prepare to for..
A 20 Minutes to: Build to a Clean & Jerk with good mechanics
B 12 minutes to complete
5 Rounds for time of:
10 DB Hang Power Clean Jerk
5 Bar MU, 5-10 pull ups for scale
* Make quick work of this. Athletes should pick a DB weight that can be done “UB” fresh, but may need to drop once as the workout goes on. Quick Time cap means be smart, keep moving.
C Finish with accumulating 50-100 banded strict pull ups in 5 or fewer sets. 10 min cap
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through A & B. Ask your coach for help.
ABOVE and BEYOND:
Hang Power snatch + OHS + Power Snatch + OHS
Pause in receiving position, descend straight into OHS after each rep.
E: Build to heavy 50’m suitcase carry, using the fat bar with handles. In 9 minutes
F: Accumulate 30 Straight leg Double KB Overhead sit ups.