WARM-UP
3 ROUNDS
7 Up-Downs
7 DB Deadlifts*
7 DB Shrugs*
7 DBL DB Russian Swings*
5 Cat/Cows
*RND 2 complete 7 DB Hang Power Cleans. RND 3 complete 5 Narrow Stance DB Power Cleans + 5 Sumo Stance DB Power Cleans.
Into…
1-2 ROUNDS (Time Permitting)
5 Clean Deadlifts
5 Hang High Pulls
10 Alt. Elbow Punches
5 Strict Press
5 Push Press
STRENGTH (ALL) — 2×1 @RPE 8 1×1 @RPE 8+ 5×1 @RPE 9 Clean & Jerk
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
WORKOUT (PERFORMANCE)
FOR TIME
Complete 100 DB Power Cleans (50/35)*
*Every break complete 10 Up-Downs.
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
Complete 100 DB Power Cleans (35/20)*
*Every break complete 7 Up-Downs.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. Clean Pulls
1×3 (100%)
1×3 (110%)
2×3 (115%)
-Rest As Needed b/t Sets-
(Score is Weight)
2. Lat Recovery + Prep
2-3 SETS
12-15 SLOW Overhead Band Pull-Aparts
12/12 SLOW Single Arm Banded Dante Rows
:45/:45 PVC Flagpole Stretch*
1:30/1:30 Foam Roll Lats
*Flagpole PVC in front of you and walk back until arms are straight. Gently sit head through arms and reach chin towards the ground. This should be felt through the lats.
-Rest As Needed b/t Sets-