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Friday 22nd December

Warm Up

Burgener Warm Up 10 mins

Hip mobility rig

20 meter duck walk w/ pvc pipe x 2

10 Back Squats with Barbell

Clean Progression w/ barbell 45/35 x 3

-Hang Squat clean + Clean pos 2 + Clean and jerk

 

A.) Clean & Jerk
EMOM x 9 (3 Rounds)

Hang Squat Cleans + 1 Squat Clean + Split Jerk

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

*have the athlete do push jerks if they are new on their Olympic journey

 

B.) Front Squat

6 sets of 2 (EMOM)

1 & 2 – 75%

3 & 4 – 80%

5 & 6 – 85%

 

C.) Grace

30 Clean and Jerks (135/95)

*10 min cap

**Can be power cleans



Mobility

Hip smash

Roll out



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