Warm up
A- Mash- triceps /lats / pec minor
Activate- See below
B- Clean Warm Up
Band rack stretch
Banded overhead shoulder circles + band pull aparts
The bar behind neck force-extension both directions
(Add overhead if necessary)
Front squats
The clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)
Skill
Hang power cleans
WOD
5x
30:30
-Hang clean w/105# m/155#
-TTB
-Deadlifts w/105# m/155#
-Jump lunges
No comments:
Post a Comment