30 Single Jump Rope
10 Med Ball Squat Cleans
5/side Med Ball Reverse Lunges
Then complete:
1 min Front Rack Stretch with the bar
1 min Hang Muscle Cleans (complete the triple extension)
1 min Front Squats (T33X1)
1 min Hang Squat Cleans (above knees)
Your starting position is with your knees bent so that your first action is to push on your legs and let the bar pass your knee to get to your hips. Work on a slow passing of the knee (about 2 secs) then pull under the bar.
Complete 2-3 sets of 8 reps (build in weight)
30-20-10 Burpees
40-30-20 Single Arm OH DB Reverse Lunges (50/35 – 35/25 – 25/15)
30-20-10 Box Jumps (24/20)
30-20-10 T2B / Hanging Knee Raises
Rest 3 mins
Then AQAP complete:
30 T2B / Hanging Knee Raises
30 Box Jumps (24/20)
30 Single Arm OH DB Reverse Lunges (50/35 – 35/25 – 25/15)
30 Burpees
Big endurance piece here; hold a steady pace on the burpees so that you do not have to rest.
Alternate your hands for the OH Lunges so that you separate the work load equally.
Complete the following sets of Back Squat:
1×8 at 65% 1RM
1×6 at 70% 1RM
1×4 at 75% 1RM
1×4 at 77.5% 1RM
1×4 at 80% 1RM
Complete the following Row intervals:
1000m at 24-26 spm
Rest 90 secs
800m at 26-28 spm
Rest 90 secs
300m at 30-32 spm
Rest 90 secs
300m at 30-32 spm
Rest 90 secs
800m at 26-28 spm
Rest 90 secs
1000m at 24-26 spm
3 Squat Cleans at 70-80% of your 1RM
or
5 Squat Cleans at a weight to work on technique
The goal is to get in some Squat Clean volume without going into the red zone or using a weight where your technique starts to falter.