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Equipment needed:
–Bike or Rower.
–Barbell.
EMOM x 9min: (3 Rounds)
Minute 1- Bike or Row
Minute 2- Bootstrapper, Samson Lunge, Spiderman
Minute 3- 5 Romanian Deadlift + 5 Bent Over Barbell Row + 5 Hang Muscle Clean
**Take your athletes through this 9min EMOM and have them thinking of increasing their speed on the bike or rower a bit more with each round. For minute two have your athletes working through a different dynamic movement for each round. Lastly, athletes will work through a barbell complex, focusing on quality reps.
SPECIFIC WARM UP 15-20minutes
Power Clean Footwork Specific Drills 1x:
–10 Jump & Land (Hip width to Shoulder Width-no barbell)
3-Position Land Progression 1x:
–3 Hang Power Clean landing @ 2″
–3 Hang Power Clean landing @ 4″
–3 Hang Power Clean landing @ 6″ or parallel
15 Minutes to find a heavy single.
3 Rounds For Time:
20/17 Cal Bike
10 Hang Power Clean (185/125)
Goal: Sub 8 min
(29/24 Cal Row if no bikes)
3 Rounds For Time Scaled Version:
17/15 Cal Bike
10 Hang Power Clean (75% 1RM)
Goal: Sub 8 min
(24/21 Cal Row if no bikes)
3 Rounds For Time Minimal Gear Version:
400 meter Run
10 Hang Power Clean (75’s/55’s)
Goal: Sub 8 min
3 Rounds For Time Bodyweight Version:
400 meter Run
10 Burpee Broad Jump
Goal: Sub 8 min
Post Work 1x:
–1-2min per side Banded Hamstring Stretch
–1-2min per side Banded Lying Crossover Stretch
