WARMUP
## 30 Seconds
Inchworm to Push-up
Front Plank
Glute Bridges
Inchworm to Push-up
Hollow Hold
Single Leg Glute Bridges (30 Seconds Each)
Inchworm to Push-up
Arch Hold
Glute Bridge Walkouts
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Child’s Pose: 1 Minute
## Front Rack Stretch: 1 Minute
# TEACHING
## TOES TO BAR
### Movement Prep
10 Scap Pull-ups
15 Second Hollow Hold on Bar
15 Second Arch Hold on Bar
10 Kip Swings
3 Knees to Chest
3 Toes to Bar
### Movement Subs
* Reduce Reps (Climb by 1’s or 2’s)
* Feet as High as Possible
* Knees to Elbow / Chest / Waist
## CLEAN AND JERKS
### 3 Positions
The 3-position power clean is designed to help athletes work on different checkpoints of the movement. Within the power cleans during the workout, we can look to pass through all of these checkpoints. These 3 positions are:
1. **High Hang Position:** Shallow dip, bar at pockets, relatively vertical torso
2. **Hang Position:** Bar just above the knee, shoulders over the bar
3. **Floor:** Power clean from the floor
### Movement Prep
4 High Hang Power Cleans
4 Hang Power Cleans
4 Power Cleans
4 Push Jerks
_
3-Position Power Clean + 3 Push Jerks
Strength: CLEAN AND JERK COMPLEX
* This 6-rep complex is designed to be completed unbroken
* The three positions we’re looking to hit in the Power Clean are:
1. High Hang (Pockets)
2. Hang (One Inch Above the Knee)
3. Floor
* Gradually build up in weight over the 5 sets as we work to something heavy for the day
* Complete a set every 2:00 – 2:30
WOD
AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
…
Increase by 3 Reps Each Round
