A. Group warm up
B. Skill work: 15 minutes
Power cleans
*New athletes start from high hang position. (hip pocket with upright torso)
*More experienced athletes focus on proper set up and getting full extension before elbows high and outside. Share a bar with a partner if possible
C. 12 minute EMOM
1. 1 DL + 1 power clean + 1hang clean + 1push press (if possible pick a partner to limit barbells on the floor)
2. 10/8 cal row
3. 20 second sandbag static hold 100/50 (bear hug style)
**focus on proper movement patters in barbell complex NOT weight.
D. Cool down
Source: Workout Of The Day
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Jason Archer
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