Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row (easy pace)
5 scap pullups
10 Alternating V-Ups
2 Muscle Clean + Shoulder Press (Empty Bar)
2 Hang Power Clean + Push Press
2 Clean and Jerks
**2. Strength Prep**
– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
2 sets
2 Clean and Jerks (build in weight)
3 Pull-Ups
4 GHD’s
Bench Press 6×2
2 Bench Press x 6 sets @85% of 1RM
* Complete a set every 1 minute 30 seconds *
“Twist and Shout”
For Time:
21-15-9
Clean and Jerks (135/95)
Pull-ups
Strict Sit Ups
Bar Path Problems? Check Your Foot Pressure (Part 2 of 4)
https://www.youtube.com/watch?v=vwFtRTfSblI
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Bench Press 6×2
6 Bench Press x 4 sets @ moderate load
* Complete a set every 1 minute 30 seconds *
“Twist and Shout”
For Time:
21-15-9
Clean and Jerks (135/95)
Jumping Pull Ups
Sit Ups
