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GENERAL WARM UP 5-15minutes
1x:
–Fish Game On Rower or 3min Bike
1 Round:
–5ea Spiderman + Rotation
–10 Medball Deadlift
–8 Medball Squats
–6 Alt. Medball Lunges
–4 Medball Cleans
–:20sec Dead Hang
1 Round:
–5 Inchworm + Push Up
–10 Medball Deadlift
–8 Medball Squats
–6 Alt. Medball Lunges
–4 Medball Cleans
–2 Strict Pull-Ups or Jumping Pull Up to a Negative
SPECIFIC WARM UP 15-30minutes
–5-Deadlift
–5-Muscle Clean
–5-Front Squat
–5-Strict Press
–5- Push Press
CTB Specific Warm-Up 1x:
–8 Kip Swing
–:20sec Hollow Rocks
–3 Kip Swing+ 2 Pull-Ups + 3 Kip Swing
–:20sec Hollow Rocks
–3 CTB or Pull Up Variation
–:20 Hollow Rocks
Power Clean Specific Warm-Up 1x:
–5 Power Clean (on coach’s call)
3 Rounds
-21 Wall Ball (20/14)
-9 Power Clean (185/125)
-21 CTB Pull Up
Goal: Sub 12 min
3 Rounds For Time Scaled Version:
-15 Wall Ball (14/10)
-9 Power Clean (135/95)
-15 Jumping CTB Pull Up
Goal: Sub 12 min
15-12-9-6-3 For Quality:
Weighted Sit Up
Weighted Hip Bridge
