A) Warm-up
5:00 Dynamic,
Right into Power Clean Progressions + Hips/Glute Work:
2 Sets of:
3 Muscle Clean
3 Power Clean
15s Pigeon Pose Right
15s Pigeon Pose Left
10 X-Band Walks right/left
B) Strength
Wide Stance High Box Squat: 3RM. Rest 2-3:00
– Beginner: 5 x 5, adding weight but focusing on technique: sitting back ont he box, keeping back tight, driving knees out.
– This should take roughly 6-8 sets.
– Make Sure athletes have spotters on BOTH sides of the bar – Use a 15-18″ Box.
– These should be heavier than their back squat 1RM.
C) Conditioning
“Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
Alternate Movement:
– Power Cleans: Clean Grip Deadlifts, moderate weight.
10:00 Cap
D) Extra Credit
Accumulate:
100 Glute Bridges @Bodyweight