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GENERAL WARM UP 5-15minutes
2 Rounds:
–10 BB Good Morning
–15 Scap Push-Ups
–15 BB Bent Over Row
–10 BB Strict Press
–:30sec Hollow Body Plank Hold
SPECIFIC WARM UP 15-30minutes
Specific Warm Up For Foot Position 1 x 10 reps:
–Athletes set their feet in their jumping position, feet just under their hips.
–When the coach calls go the athletes jump their feet out to their landing position while bringing their arms up to shoulder height.
–Athletes hold that position until the coach calls to reset back to jumping position.
–The goal here is to create consistent, strong footwork.
Burgener Clean1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Tall Drop 2″
–3 Tall Drop to parallel
–3 Tall Clean (power or squat)
–3 Push Jerk
–3 Split Jerk
Goblet Good Morning: 2 x 15
Crossbody DB Snatch: 3 x 10/side
Tempo DB Split Squat: 3 x 6/leg w/ :03 sec down and up
