WARM-UP

2 ROUNDS
200m Run
10 Up Downs
5 Clean Deadlifts
10 Elbow Punches
10 Strict Presses

2 ROUNDS
100m Run
10 Toe Touch Jumping Jacks
5 Hang Muscle Clean → 5 Hang Power Clean in RD2
5 Push Press → 5 Push Jerk in RD2

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a 1RM Clean & Jerk

Clean & Jerk for load:
#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP x 8 MINUTES
5 Power Clean & Jerks (155/105)
100m Run

(Score is Rounds + Reps)

KG BB: (70/47.5)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES
5 Power Clean & Jerks (115/75)
100m Run

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

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.

 QUALITY*FOR
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

-Into-

5:00-10:00
Foam Roll Lats & Legs

*Today’s Extra Credit should be done post 1RM attempt. Normally we will see Pull work/ gymnastics on this day but we have a big workout tomorrow and had a big lifts today so recover and get ready for tomorrow!

(No Measure)