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GENERAL WARM UP 5-15minutes
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any Jump Rope Variation.//
1 Round:
–10 Sumo Inchworm
–5 ea Kneeling Shoulder Taps
–20 Alt. Plank Shoulder Taps
–8ea Single-Arm Dumbbell Press
–10 Alt. High Box Step Up
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any Jump Rope Variation.//
1 Round:
–5 Bomber
–5 Push-Up + Shoulder Tap
–10 DB Goodmorning
–8ea Single Arm Dumbbell Push Press
–10 Alt. High Box Step Up
SPECIFIC WARM UP 15-28minutes
General Barbell Warm Up 1x:
–5 Deadlift
–5 Muscle Clean
–5 Front Squats
Box Jump Over, Dumbbell Push Press, Burpee Warm Up 1x:
–5 Box Jump (step down)
–5 Dumbbell Push Press (on coach’s call)
–5 No Push Up Burpees
–3 Box Jump Over
–5 Dumbbell Push Press
–3 Burpees
Specific Power Clean Warm-Up 1x:
–3 High Hang Power Clean
–3 Hang Power Clean
–3 Power Clean
For Time:
30 Power Clean (225/155)
60 Dumbbell Push Press (50’s/35’s)
90 Double Under
60 Bar Facing Burpee
30 Box Jump Over (30/24)
Goal: Sub 20 min
For Time Scaled Version:
30 Power Clean (155/105)
45 Dumbbell Push Press (40’s/25’s)
2 min Double Under Practice
45 Burpee
30 Box Jump Over OR Step Over(24/20)
Goal: Sub 20 min
50 Reps of Each:
Banded Horizontal Press
Banded Squat
Banded Row
Banded Single-Leg Hinge (25/side)
