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3 November

Warm Up

10 Box Jump Step Ups (alternating legs)

10 Air Squts

5 Press, 5 Push Press, 5 PJ, 5 Split Jerk

10 Font Squats

Clean Progression HPC, HC(K), HSC, Clean)

 

A) Clean and Jerk (14 mins)

70% x 2, 75% x 2

80% x 2, 85% x1

90% x 1, 95% x 1

 

B) Front Squat

Front Squat 86% 4x5

(coaches set clock for 4 rounds and 1:30 on the timer)

 

C) “Betty”

5 Rounds

12 Push press (135/95) (115/75) (95/55)

20 Box Jumps (24/20)

 

Cool Down

Foam Roll out focus on lumbar

 



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