OLY SKILL: CLEAN COMPLEX
LEAD BY THE COACH. START WITH AN EMPTY BAR. ADD WEIGHT EACH SET.
3 SETS:
*1 DEADLIFT
*1 HIGH PULL
*1 CLEAN (NOT POWER)
*1 SPLIT JERK
OLY STRENGTH:
*EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS
1 CLEAN & JERK (NOT POWER)
*START @ 65%. ADD WEIGHT EACH LIFT
EMOM: 12 MINUTES (6 ROUNDS)
MINUTE 1: 5 MAN/WOMAN MAKERS *PICK A CHALLENGING WEIGHT
MINUTE 2: 3 SETS OF: 1 PULL UP +1 CHEST TO BAR + 2 TOES TO BAR (TRY NOT TO COME OFF THE BAR)
*NOTES FOR COACHES. ALLOW 12 MINUTES FOR ATHLETES TO GET TO THEIR 65% AFTER THE WARM UP SETS