A) 3 Rounds:
8 Dumbbell Hang Power Clean, 25lb/15lb
8 Box Jump, 24”/20”
*Sub double-under with 32 Single-Unders
B) Every 2 Minutes x 4 rounds:
5 Hang Power Clean
5 Strict Press
10 Good Mornings
3 sets x 3 reps
Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.
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.
3 Rounds For Time:
30 GHD Sit-Ups
3 Rounds for Time:
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.
Ground to Overhead: athletes can power clean and push press the bar up or perform power/muscle snatches (Snatching would be recommended). Weight should be light where athletes can complete their sets of 10 in no less than 2 sets.
Toes-to-Bar: For athletes who can perform GHD Sit-Ups but for whom this is too many reps for time cap, scale to 20 rep or 15 reps. accordingly. Movement should be scaled to toes to bar or hanging knee raises, if no GHD is available.
Double Unders: Hava athletes practice for 30 seconds or go to singles for doubled repetitions.
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