The setup before the storm….
Dynamic Warm Up – Mobility Prepare for..
55 Hang Power Cleans
55 wall-ball shots
55 handstand push-ups
Men Hang Power Cleans 135 lb. and throw 20-lb. ball to 10-ft. target Women Hang Power Cleans 95 lb. and throw 14-lb. ball to 9-ft. target.
Scaled 115/75, 95/55, scale height and weight dependent on athlete.
Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.
For Max Weight:-
Start with empty bar – perform 5 back squats.
Add 20lbs to the bar and do 5 back squats.
Keep adding 20lbs to the bar until failure.
Rest between each set is the time taken to load the bar.