Warm-up Drills
I. 5 Rounds of
30 x Single-unders or 15 x Jumping Jacks
10 x Hollow Rocks
II. Dynamics & Mobility
Impact/Focus: Power Clean Triples
Warm-up Sets/Reps x 5:00
Build to a challenging starting weight that allows technique refinement and movement competency development throughout the sets/reps & intervals following. Work touch and go reps until the last round which may be performed as drop and reset.
6 Rounds, on the 2:30 of
Power Clean x 3-3-3-3-3-3
*Climb weight across sets as able.
Post scores to comments.
“Low Jack”
AMRAP 8:00
6 x Power Clean (115/85lbs)
15 x Abmat Sit-ups
21 x Double-unders
Rest 2:00
3 x Power Clean (115/85lbs)
10 x Abmat Sit-ups
15 x Double-unders
Notes: Scale to Single-unders @ 42 & 30 reps respectively. Adjust weight as needed for the Power Cleans.
Post scores for each AMRAP to comments.
Power Cleans 75×3
“Low Jack” 4+2 / 2+4 65# SU/DU
Impact/Focus: Power Clean Triples
85lbs
“Low Jack”
3+2
4+ 8
(KB swings 30lbs / cleans 55lbs )
Notes: yes yes ????