FUNCTIONAL FITNESS
800m Run
Then 8 rounds total I-go-you-go:
10 Hang Power Snatch + 20 lateral hops over the bar
600m Run
Then 8 rounds total I-go-you-go:
5 hrpu +10 db front rack lunges + 5 squat thrust
400m Run
*Both Partners Run.. For other parts, one partner goes through 1 full round while other partner rests until they each get 4 rounds.
* Weight for PS should be light and allow athletes to go unbroken
* 30min Cap
OLYMPIC LIFTING
A) Clean and jerk primer Tall clean;
OTM x 6 min
Min 1-2; 3 reps @BB only
Min 3-6; 3 reps @ building very lightly with technique weight only
Rest 2 min
PP + thruster – off rack or floor; 2+2; OTM x 6 Open with final set from above, build gradually, not to exceed 50% of 1 RM thruster..or load BB based on feel.
B) Power clean + FS + SJ; 1+1+1; every :90 building in 2-3 sets
Then:
C) Power clean + Squat clean + SJ; 1+1+1; every :90 building to best in 5-6 sets; then 2-3 more at 80-100% of best set.
D) Clean pull; 3×[email protected]% (1 RM SC) 2×[email protected]% 2×[email protected]%