Please include in warm up some scap arch pulling to prepare for the toes to bar.
A. Clean from Blocks
Beginners/Intermediate: 5, 5, 5, 5
If your coach feels you have significant technical issues, or you are very new to weightlifting, you will do the Beginner/Intermediate rep scheme. Otherwise, do 4 sets of 3.
B. On a 90 sec clock:
Box Jumps x 25
AMRAP Toes to Bar in remaining time.
Rest 3 minutes.
3 Sets
INTERMEDIATE:
Go on a 2 minute clock ONLY if you are slow with toes to bar.
BEGINNERS:
10 box jumps
either 5 stall bar skin the cats or 10 knees to chest.
Rest 60 sec.
4-5 sets
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