Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

  • 4 mins Double Under Practice
  • Arm Circles
  • Leg Swings
  • 2 Lengths carioca /each side (think back to Step Class ladies…Grapevine!)
  • 10-12 Lateral Split Squats/side
  • 15-20 Band Pull Aparts
  • 10 Rounds – 2 x Clean Jump (straight arms) + Hang Power Clean

Part 1: Gymnastic Skills Practice

OR

Hang Power Clean Technique Work

Part 2: 21-15-9

  • Overhead Squats @ 55% 1RM
  • Kettlebell Swings
  • Burpees

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