Lori and Drew at Easter Island

WARM UP:

Row or Bike 2 Minutes

2 Min Row or Bike

1 RNFT
10 Bird Dogs
10 Supermans
10 Deadbugs
10 Glute Bridges

1 RNFT with Light KB
5 Goblet Squats
5 Pushup Plus + 10 Pushups
5 Squats KB in Front Rack Right Hand
5 Strict Press Right Hand
5 Squats KB in Front Rack Left Hand
5 Strict Press Left Hand

Barbell Mash Quads and Foam Roll IT

1 RNFT With an Empty Barbell – Clean Grip
5 RDLs
5 Clean Pulls
5 Front Squats
5 Hang Squat Cleans

PART 1: OLYMPIC LIFTING TECHNIQUE

FITNESS

4 Min Clock – Every 0:30
2 Hang Power Cleans (mid thigh)

1 Min Rest – Option to Add Weight

4 Min Clock – Every 0:30
1 Hang Squat Clean (mid thigh)

SPORT

4 Min Clock – Every 0:30
2 TnG Power Cleans 155/105 or 135/95

1 Min Rest – Add Weight

4 Min Clock – Every 0:30
1 Squat Clean 185/135 or 155/105

PART 2: STRENGTH OPTION

1 Squat Clean + 1 Split Jerk
8 Singles of 75% of Max Clean and Jerk (approximately every minute)

Clean Pulls
4 Sets of 90% of Max Clean for 4 Reps

Front Squat
4 Sets of 80% of Max Front Squat for 3 Reps

OR

PART 2: CONDITIONING OPTION

FITNESS – Coaches make teams on whiteboard today!

With a Partner. One person works at a time. Break up the work however
you see fit.

15 Min AMRAP
10 Strict Pullups*
15 Pushups
20 AbMat Situps
25 Cals on Assault Bike

*Any pullup band is good to use today, ideally one band set up per team

SPORT:

With a Partner. One person works at a time. Break up the work however
you see fit.

15 Min AMRAP
8 Strict C2B Pullups / Strict Chin over Bar
12 Ring Dips or Power Rack Dips
16 Alternating DB Snatch 50/35*
100 Double Unders

*DB must be placed fully on the ground between each rep, not dumped.

Coach led Static Stretch