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Warmup: Foam rolling and lacrosse ball (mashing), Burgener warmup and line drills. (10 minutes) Be there early if you need more time.
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Skill Practice: (10 Minutes on the clock)
Hand Stand Push Ups
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Strength/technique: (20 Minutes on the clock)
3 sets of Touch and Go - Squat Clean 5 Reps - focus on Technique NOT load
3 sets of Touch and Go - Full Snatch 5 Reps - focus on Technique NOT load
(You're using a weight that will challenge you but not miss. If you don't have quality front or OH squats yet...you will do PWR Clean and PWR Snatch.)
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Speed / Endurance:
3 x 400 Meter Runs - 2 Minutes to complete Run - 2 Minute Rest between Efforts
(Total of 12 minutes)
Below is Youtube video of Rob O doing 10 T&G's at 225#'s.