Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x-band walk
– goblet squat
– face pulls
– double under practice
Then
FITNESS:
A. Power clean from mid hang x 5 x 4; rest 60 sec
B. Press x 3 Push press x 3 x 3 sets; rest 60 sec
+
30 sec burpees
30 sec row @max effort
rest 2 – 3 min x 3 – 4 rounds
PERFORMANCE:
A. Power clean from mid hang position x 3 x 4 sets @ 77% of 1 RM
B. PP x 1 + PJ x 1 + SJ x 1 x 3 sets
+
20 sec. amrap hang power clean @ moderate weight
20 sec. amrap no push up burpee box jump
20 sec. row sprint @ max effort
-rest 3 minutes- x 3 rounds
Your SRCF coaching staff progressing in knowledge and learning about the science of program design and everything that goes into making SRCF better each day.