Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Scorpions
:10 Rest
:20 Table-top stretch Cat- Cow
1 set:
50 jumping jacks
10 pass-throughs (PVC)
40 jumping jacks
10 overhead squats (PVC)
30 jumping jacks
10 pass-throughs (PVC)
20 jumping jacks
10 overhead squats (PVC)
10 jumping jacks
SKILL TRANSFER DRILLS | 6:00
1 set: w BB
3 up downs
3 high pulls
3 muscle cleans
3 hang cleans (quarter squat)
3-5 hang cleans with a little weight
HANG POWER CLEAN BUILDUP | 12:00
Every 1:30 for 5 sets:
5 hang power cleans
– Build in load to 70-80% of 1-rep-max hang power clean.
Weightlifting
Hang Power Clean (10 E2MOM for 5×3)
Finisher
Metcon (Calories)
8 sets Tabata :30 – :30 Athletes Choice
Ski Erg
Bike
Row
Ski Erg
Bike
Row
Score is total calories
Cool Down
Coaches choice
Build to a heavy set of 3 hang power clean.
Rest 2:00 between sets.
All reps unbroken and from above the knee.
Start around 80% of your 1-rep-max hang power clean.