A. Warmup
400m run
Perfect stretch
Inch worm
Hip bridges
Bird dogs
Banded good mornings
Wrist openers
B. Strength
Supersets of:
2 x 10 Squat
AHAP without breaking set.
2 x 1:00 Handstand Hold
Accumulate 1 unbroken minute.
Reward: Athletes breaking during the squats or during the handstand hold earn 10 burpees per break to be performed at the end of the supersets.
C. 10 Minutes In Hell
10 Minutes Of Work:
Accumulate as many reps as possible within the minute, then move to the next bar.
If athlete cannot do at least one rep or can do no more reps at the set Power Clean weight, the athlete will move to the rig and do pull ups or ring rows for the remainder of the time at 2 for 1 scoring.
If athlete cannot do at least one rep or can do no more reps at the set Front Squat weight, the athlete will move to the side and do burpees for the remainder of the time at 2 for 1 scoring.
1:00 Power Clean (75/55)
1:00 Power Clean (95/65)
1:00 Power Clean (115/80)
1:00 Power Clean (135/95)
1:00 Power Clean (155/105)
3:00 Rest
1:00 Front Squat (75/55)
1:00 Front Squat (95/65)
1:00 Front Squat (115/80)
1:00 Front Squat (135/95)
1:00 Front Squat (155/105)
Score total reps.
An example of a style of clean ladder is below:
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Jason Archer
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