a) WARM UP: From 0-10 min
- light rolling for 2 min of T spine / lats
- light rolling for 1 min of quads / adductors
- 30 sec couch stretch per leg
- 1 min banded ankle distraction
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b) ACTIVATION: From 10-15 min
3 Rounds:
- 5 push ups
- 10 squats
- 15 hollow rocks
From 15-20 min
Coach Led Introduction of Primer + positions
From 20-26 min
E1.5MOM Barbell Primer (based on C&J) – clean pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk
- 0 min @ 50%
- 1:30 @ 55%
- 3:00 @ 60%
- 4:30 @ 60%
- 6:00 @ 60%
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c) STRENGTH: From 26-41 min
- 15 min to Establish 1RM Clean & Jerk
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d) WOD:
8 min ascending ladder:
- 3 Power Snatch (95/65)
- 3 HSPUs
- 6 Power Snatch
- 6 HSPUs
- 9 ….
- 9….
- 12….
- 12….
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e) ACCESSORY WORK:
- Tabata situps – 20s on, 10s rest
- Headstand work
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f) RECOMMENDED MOBILITY:
- Repeat mobility from warm up, adding 2 min pigeon per side
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