Warm-Up-2 Rounds each
Shuffles + Calf Raises
Plank walks + scap raises
20 wall knee runs + 20 line hops
Strength -
Every 3:00 min x 5
-5 x 5 Deficit Clean Pull stay between 60-70% of max squat clean
-after each lift complete 4 vertical jump into a broad jump
-10 V-Ups
Clean Drills
3 HH PC + 3 Angel Drops + 1 Squat Clean
Emom x 10 (Building)
2 HHang PC +1HH Squat Clean
Stretch
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente