November 13, 2024 Performance

Warm up

Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30

… then 3 rounds of:

10 Russian Step-Ups
10 Air Squat
10 Samson Lunge

Performance|Clean and Jerk Progressions
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Front Squat + Jerk

The goal for this session is to build consistenly solid mechanics. Do not increase load at the expense of optimal mechanics, but build as technique tolerates.

Performance|Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
3 Wall Climbs
60-Foot Walking Lunges with Farmer’s Carry (50/35 lbs – 30′ down and back)