Warm Up – 15 mins total ( to be completed with 7-10 minutes rest before your heat)
- General
- Row 3 mins
- Dynamic flexibility
- Up Dog/ Down Dog 15 reps
- Reach and roll 15 reps
- Long low lunge : 10 circles clockwise/ 10 circles counter clockwise each leg
- Bottom of squat hold 1 min
- 15 Air Squats
- Specific Movement Prep
- Clean Progression
- Dip- shrug 5 reps
- Dip- shrug -high pull 5 reps
- Muscle clean – Dip- shrug- high -pull turn over x 5 rep
- Power clean 5 reps
- 5 Front Squats with empty bar
- Work down the leg to 5 Squat cleans with empty bar.
- Build load doing doubles
- Metabolic Prep
- w/ light dumbbell perform
- 3 sets of 3 front Squats/ 3 bar over burpees
- 1 clean
- w/ workout weight perform
- 3 sets of 3 front Squats/ 3 bar over burpees
- 1 clean
- w/ light dumbbell perform
- Rest 7-10 mins before workout
- Clean Progression