A) 5 min time cap:
-Every time you break, 20 Double Under and 10 Ball Slam penalty
-Push to avoid breaking too often
B) 3 Rounds with an empty bar:
3 Muscle Cleans, above the knee
3 Power Cleans, below the knee
3 Power Cleans, mid shin
33 sets x 3 reps
Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.
Power Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of the athlete above parallel.
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Deadlift: athletes should be able to complete each set of deadlifts in 2 sets or less. Scale load as needed.
Run: athletes should increase the run after each round of deadlifts. Athletes should fit in the following time frames:
100m: 0:45 or less
200m: 1:15 or less
400m: 2:30 or less
800m: 5:00 or less
Scale distance as needed.
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