2020/12/18

General Warm-Up
Warm-up
3:00 Row, bike, run, or jump rope at an easy pace

8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles, (forward/backward).
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward).
10/10 Wrist circles

Skill and Build Up
Warm-up
Clean and Front Squat Specific Warm-up (~5:00)
*With an empty barbell
5 Clean pulls
5 Hang high pulls (clean grip)
5 Hang muscle cleans
5 Front squats
5 Hang power cleans
5 Front squats
5 Power cleans
5 Front squats

Build Up (~5:00)
2 Sets
3 power cleans + 3 front squats (light)

*Take care of any prep needed for part 1.

Strength
Metcon (Weight)
Every 2:00 for 10:00 (5 sets)
3 Power Cleans + 3 front squats

*Compare to 4/1/20

Notes
This is essentially a challenging build-up for the conditioning section. Be less concerned with loading and focus primarily on mechanics. The first set should be at a lightweight and the final set can be at a challenging load that still allows the entire complex to be completed unbroken. Athletes will then reduce loading for the conditioning. Sets 2 or 3 of this section should be at the anticipated working weight for the conditioning section.

Movement Modifications
Decrease loading as mechanics break down.

MINIMAL EQUIPMENT OPTION
Every 2:00 for 10:00 (5 sets)
3 Kneeling jump-ups + max height jump squat

If this cannot be performed complete 3 consecutive max distance broad jumps

Metcon
Metcon (Time)
For time:
15 – 12 – 9 – 6 – 3
Power cleans (135lbs/95lbs)
Front squats (135lbs/95lbs)

*Compare to 4/1/20

Notes
This is intended to be a moderately- loaded and fast-paced workout where unbroken sets can potentially be attempted. The challenge is to complete this workout in under 5:00 while having all athletes finish in under 8:00 is a great goal.

Movement Modifications
Power cleans and front squats
*Use a load that achieves the stimulus of unbroken sets.

MINIMAL EQUIPMENT MODIFICATIONS
Dumbbells or Kettlebells
For time
15 – 12 – 9 – 6 – 3
Dumbbell power cleans
Dumbbell front squats

Backpack or bag option
For time
40 – 30 – 20
Bag/backpack power cleans to shoulder, alternating
Bag/backpack front squats
*The bag can be any object

Bodyweight Only
For time
3 Rounds
75ft Broad jump
75ft Walking lunge

Cool Down / Mobility
Warm-up
5:00 Row, bike, run, or jump rope easy
1:00/1:00 Pigeon stretch on floor

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