WARM UP:  A’s & B’s; Squat Therapy

SKILL: Squat Clean introduction and review; introduction of scaled modifications.

WOD: “A Clean Mess”

” A Clean Mess.” Complete each set as prescribed; record time taken to perform each set.

Set 1: Each athlete has 5 minutes to complete the following work:

  • 10 Squat Cleans (95/65);
  • 400m Sprint;
  • Time remaining is to be used for rest.
Set 2: At the conclusion of the 5 minutes, each athlete immediately begins set 2. Each athlete has 10 minutes to complete the following work:
  • 10 Squat cleans (115/85)
  • 400m Tire-Pull
  • Time remaining is to be used for rest.

Set 3: At the conclusion of the 10 minutes for round 2, repeat round 1.

Set 4: At the conclusion of the 5 minutes for round 3, repeat round 2.

SCALE RUN DISTANCE AND WEIGHT AS NECESSARY.

MOBILITY: 

  • Hip-flexor release against wall;
  • Hamstring mobility with band;
  • Foam Roller work (independent of coach – focus on IT band).