Prehab
Recommended Warm Up (15 Minutes):
400m Run
15 Shoulder Rolls (pvc)
10 Leg Swings Each Leg
With an Empty Barbell:
5 Strict Press
5 Push Press
5 Push Jerk
5 Power Clean and Push Jerk (pause in catch position)
5 Power Snatch (pause in catch position)
MetCon
With a Partner, For Time:
60 Clean and Jerks (135/95#)
-Rest 3 Minutes-
60 Muscle Ups
-Rest 3 Minutes-
60 Snatches (135/95#)
*Break up the work as you wish. You can go singles or a few reps at a time on the barbell movements. The scale for muscle ups is 60 Burpees + 60 Pull Ups + 60 Push Ups. If you have a team where one person is doing muscle ups and one is not, have the person who is not match the reps of the muscle ups. Ex. 5 Muscle Ups, then your partner does 5 Burpees + 5 Pull Ups + 5 Push Ups. That would equal 10 total reps!
Cash Out (optional)
3 Rounds for Quality:
15 Shoot throughs
15 Plyo Push Ups
*For the Plyo Push Ups, jump your hands on and across a 25# plate.