Warm Up
Strength
OT2 min for 14 minutes or 7 rounds
2 reps
1 Segmented clean Clean (2 sec pause at knee on way up, 2 sec pause in catch)
into
1 Push jerk (2 sec pause on dip, 2 sec pause on catch)
Build to a technical heavy 2
Conditioning
OT3min for 5 rounds
(scale according to ability)
10 KB swings
5-15 T2B
20-50 DU's
July 21
Warm Up
Accessory
Strength
A. Back Squat Tempo with pauses
3 x 8 @ 24X2 (2 down, 4 sec hold, up fast, 2 sec hold)
Rest 2 min btw sets
B. RFESS with DBs or KBs in each hand
3 x 12 each side @ 2010 (show control)
Rest 1 min between legs and sets - keep sets light
Conditioning
OTM for 10 min
5 - 10 ball slams
5 - 10 wall balls