Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
30-sec assault bike (easy pace)
30 sec bear crawl (down & back)
5 Knees to elbows
5 alt v-ups (each side)
5 Cleans and Jerks (empty bar)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –
**3. Workout Prep**
3 sets
3 toes to Bar
10 Sec. Assault Bike (workout pace)
2 Clean and Jerks (Build in weight)
Deadlift 5×4
4 Deadlifts x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Buffalo Brew
3 rounds
21 Toes to Bar
12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)
Let’s Talk Foot Pressure (Part 1 of 4)
https://www.youtube.com/watch?v=gCr7x67SAgE
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