Our 6 Week Programming will focus on Power Clean, Clean, & Jerk.
We will focus on technique, strength training, and speed under the bar.
WARM-UP IS:
2 ROUNDS
30 BACK EXTENSIONS
30 AB-MAT SIT-UPS
15 STRICT PRESS EMPTY BAR
1. Power Clean-Work up to a one rep Heavy, hit it 3x
2. Front Squats-85% of Max 3/3/3
3. “Power Punch”
5 RFT
5 Power Cleans connected 75% of Max
7 HSUP
FIT CAMP: WARM-UP IS THE SAME FOR ALL GROUPS (USE 15LB BARS)
21-15-9
DB THRUSTERS 20/35#
JUMPING PULLUPS
10 MIN CAP
FIT & 50!
18 MIN AMRAP
10 DB FRONT SQUATS 20#
15 PUSHUPS
12 DOUBLE DB SWINGS 15LBS
200M RUN
