Coaches, please include in your warm up:
A. wrap and wrap around x 4 lengths (advanced should work to cover more ground, ie. big jumps and big rotations in the air). Of course, if the quality isn't there, keep it low to the ground). Some folks should stick to the wrap. It is a nice, little move that is challenging in and of itself.
Quality is the name of the game!
B. Side split jump to arm arm side entry/exit to QDR. Beginners should work on the side split jump and then use two hands to enter and exit the side QDR. Don't worry about lifting head and feet off the floor. 5 reps/direction x 3 sets
Don't be surprised by the lactic acid pain in your quads.
A. Press
Beginners: 5, 5, 5 (2 warm up sets)
Intermediate: 2-4 reps x 4 sets. If you hit 4 go up in weight, if you hit 2 or 3, stay at that weight. Be sure to start at a weight that you know you can hit for 4.
Advanced: Daily Max, then 10 kg or so for 2 sets of 2 and then down another 10 kg or so for 3 sets of 3.
B. 3 Min AMRAP
3 Power Cleans 95/135 lbs
6 push ups
10 kipping toes to bar
Rest 1 min
5 sets
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