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GENERAL WARM UP 5-15minutes
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
1x:
–5ea Spiderman Lunge + Rotation
–3 Inchworm + Push Up
–5 Hang Muscle Clean
–10 Barbell Bent Over Row
–5 Strict Press
–10 Barbell Good Morning
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–5 Front Squats
–3 High Hang Clean
–3 Hang Clean
–3 Clean
OH General Barbell Warm Up 1x:
–3 Push Press
–3 Push Jerk
–3 Split Jerks
Specific Barbell Warm Up 1x:
–1 High Hang Clean
–1 Hang Clean
–1 Full Clean
–1 Push Press
–1 High Hang Clean
–1 Hang Clean
–1 Full Clean
–1 Push Jerk
–1 High Hang Clean
–1 Hang Clean
–1 Full Clean
–1 Split Jerk
5 Rounds
1 round =
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press,
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk,
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
Notes: Hold onto the bar the entire time, if you do drop it can only happen from overhead and get on the bar right when the bar stops bouncing. Rest as needed between each round
Try and build weight every round.
3 Rounds:
–Plank To Wall Support x 10
–Starfish Plank x :15 sec/side
