A) 3 Rounds of:
10 Front Squats, with an empty barbell
10 Dumbbell Power Cleans, 35lb/25lb
B) 9-6-3 reps of:
Muscle Clean, Below Knee
3 x 200m Run
Power Clean, From Floor
3 sets x 2 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.
Every Minute on the Minute for 12 minutes:
RX+: Strict Ring Dips, GHD Sit-Ups
AX: 6 Close Grip Push Ups
Dips: athletes should complete each round of dips unbroken. Choose the appropriate scale.
Sit-Ups: athletes should complete all sit-ups unbroken. Scale repetitions as needed.
Run: athletes should complete the run and have rest in the 60-second window. Scale to 100m run if running is challenging for the athlete.
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