Monday 02.01.2021

Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Air Squats
10 x Push-ups
10 x Hollow Rocks
+ 2 Round of
5 x Power Clean
5 x Full Clean
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Clean Doubles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

10 Rounds on the :90 seconds of

Clean x 2 reps
(Climbing weight as able every 1-2 Rounds)

Notes:

• Begin weight @50% to 60% or heavier of a Power Clean or Clean 1rm.
• The Clean moves through a full squat receiving position.
• Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.

Post scores to comments.

“Burn”
Ascend as high up the following ascension ladder of repetitions by 3 before time expires.

Versus a 12:00 Running Clock

3,6,9,12,15… x Full Clean (135/95lbs)
3,6,9,12,15… x Toes-to-Bar
3,6,9,12,15… x Box Jump (24/20”)

Notes:

• Scale weight for the Clean as necessary; this is the full squat version of the movement.
• Toes-to-Bar will scale to either hanging knee raises or V-ups today.
• Box Jumps may be scaled for height and be performed as box step ups if necessary for safety and efficacy of training today.
• Athletes completing the 18 rep round at 12 minutes get another 4 minutes to clear the 24 rep round, and an additional 4 minutes to clear the 33 rep round. Burrrrrrrn.

Post scores to comments.