Warm Up :
2-3 Rounds :
5 Leg Abd. Rocks (Each)
40m One Arm Farmer Carry (Each)
Weightlifting :
Empty Bar Power Clean Drills (Lead By Coach) :
3 Sets (UB) :
3 High Hang High Pulls
3 Hang High Pulls
3 High Hang Power Clean
3 Hang Power Clean
E1:30min For 9min :
1 High Hang Power Clean + 3 Hang Power Clean
(Opportunity to increase every round)
Metcon :
For Time :
10 Hang Power Cleans 60/40
35 Air Squats
10 Thrusters 60/40
35 Air Squats
10 S2OH 60/40
35 Air Squats
Weightlifting :
A) Power Snatch + Snatch – 75%x (1+2) x 2, 80%x (1+2) x 3 (% of power snatch)
B) Jerk – 80%x3x2, 84%x3x3
C) Clean Pull – 100%x7x2, 105%x5x3
D) Box Jumps – 3X5 – Add Weight Or Height
