1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

Hang Clean High Pull x 5

Hang Power Clean x 4

Front Squat x 3

3) Olympic Lifting: Clean Early Hip Rise

Every Minute on the Minute for 14 minutes:

Sets 1-5: Slow Clean High Pull x 2 (VIDEO)

Set 6: Rest/Review next movement

Sets 7-10: Slow Power Clean x 2 (VIDEO)

Set 11: Rest/Review next movement

Sets 12-14: Slow Squat Clean x 2 (VIDEO)

*the focus of these drills is to work on hips and shoulders coming up at the same time out of the bottom and avoiding the common error of “stripper booty”…hips popping up out of the bottom. Always good to review set-up on the bar, for cleans your mid-foot should be directly under the barbell when looking down, this keeps the barbell close and can help the hips not rise early

4) MetCon:

As Many Reps as Possible in 11 minutes:

Double Unders x 10,20,30,40,50, etc. (Fitness: Singles x 2)

Devil’s Press x 2,4,6,8,10, etc. @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*see chart below for score…total reps

*goal is to go unbroken as long as possible on the dubs, steady movement on the devil’s press

Round completed of Devil’s Press = Total Reps

2 = 12

4 = 36

6 = 72

8 = 120

10 = 180

12 = 252

14 = 336

16 = 432