Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
On a 10min clock:
0:00-5:00
Row (easy pace)
5:00-10:00
5 Down Dog/Seal Pose Transitions
5 Elbow to floor stretch (each side)
5 Dynamic Squat Stretch
10 Wall Angels
**2. Strength Prep**
With an empty bar:
5 Clean Deadlifts
5 Stand, Shrug, High Pull
5 Muscle Cleans
5 Power Cleans (move feet)
5 Squat Cleans
5 Strict Press
5 Push Press
5 Push Jerks
– 12-minute clock should start around this point. Athletes should look to hit a heavy single in 5-8 working sets. Athletes can shorten the rest between lifts on lighter weights and look to increase as weight goes up.-
**3. Workout Prep**
1 set
5 GHD sit-ups (parallel)
2 Burpee Pull-Ups
3 GHD sit-ups (full)
2 Burpee Pull-Ups
Clean & Jerk 1×1
12 mins to establish Heavy Single Clean and Jerk
Click “Workout prep notes available” directly below for the full description
WandaVision
AMRAP 10:00
20 Sit Ups
10 Burpee Pull Up
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
