WARMUP/MOBILITY (10 min)
SKILL DEVELOPMENT/WARM UP (15 Min)
Front Squat 2X3
Power Clean
Power Position 1X3
Mid Hang 1X3
Low Hang 1X3
Lift Off 1X3
Power Clean to Front Squat 1X3
Jerk 2X3
Clean and Jerk 2X3
WOD
20 min to Establish 1RM Clean and Jerk
If you have been training less than 3 months establish a 3 or 5RM
Then
1X20 Low Bar Back Squats @ 70% 1RM
Go up 5% from last week if you completed this successfully last week.
Breathe in-between each rep for three breaths.
Benefits:
Teaches you to handle heavy loads over time, teaches you to take in oxygen under load, increased hormonal response, mental toughness.
Next week we will increase the weight if you make it to 20. The weight will stay the same if you hit between 15-19, and you will drop the weight if you get 14 or below.
COOLDOWN (5 min)
Stretch