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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike or Rower
–Medball.
–Barbell.
2 Rounds:
–30 Jumping Jacks
–5ea Spiderman Lunge + Rotation
–10 Medball Deadlift
–8 Medball Squats
–6 Medball Alternating Lunges
–:30sec Plank on Elbows
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–5 Muscle Clean
Power Clean Specific Warm Up 1x:
–3 High Hang Power Clean
–3 Hang Power Clean
–3 Power Clean
Wall Ball Specific Warm Up 1x:
–Have athletes set up arm’s length away from the wall
–6 Medball Squats focusing on keeping their chest up
–6 Medball Push Press focusing on consistently hitting their wall target
–6 Wall Ball
Power Clean Build Up Sets
3 Rounds For Time:
20 Wall Ball (20/14)
20 Power Clean (135/95)
Goal: Sub 10 min
3 Rounds For Time Scaled Version:
15 Wall Ball (20/14)
15 Power Clean (APPX. 50% 1RM)
Goal: Sub 12 min
3 Rounds For Time Minimal Gear Version:
20 Wall Ball (20/14) OR Dumbbell Thruster (30’s/20’s)
20 Dumbbell Power Clean (60’s/40’s)
Goal: Sub 12 min
3 Rounds For Time Bodyweight Version:
30 Plank to Squat
20 Burpee Broad Jump
Goal: Sub 12 min
3 Rounds NOT for time:
10ea Single Arm Dumbbell Row + Static Hold
10ea Diagonal Band Pull Apart
10 Plate Front Raise
10 Scap Pull Up
