WARM-UP

1 ROUND

400 M Run

High Knees

Butt Kickers

Side Shuffle

Hamstring Sweeps

Walking Hip Openers

200 M Run

Into

2 ROUNDS (Time Permitting)

10 BB RDL

8 BB High Pulls

6 High Hang Muscle Cleans

10 Elbow Punches

STRENGTH (ALL)

EVERY 1:30 × 6 SETS*

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Power Clean

*Build up to Moderate-Heavy Weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

800m Run

30 Reps of 1 Power Clean + 1 Hang Power Clean (135/95)*

800m Run

*1-Rep = 1 Power Clean + 1 Hang Power

Clean

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

800m Run

30 Reps of 1 Power Clean + 1 Hang Power Clean (95/65)*

800m Run

*1-Rep = 1 Power Clean + 1 Hang Power

Clean

(Score is Time)

KG BB: (42.5/30)

EXTRA CREDIT (ALL)

NOTE – January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3 SETS

:45 Max Reps of Single-Single-Double

Under

-Rest 1:00-

20 Seated Weighted Calf Raises

-Rest 2:00 b/t Sets-

(No Measure)

-Rest as Needed b/t Part 1 & Part 2-

2. 3 SETS

20 DB Incline Bench Press

-Rest :30-

10/10 DB Tricep Kickbacks

-Rest 2:00 b/t Sets-

(Score is Weight on DBs)