Strength / Skill
Practice power clean (up to 85%) for 10 minutes
Bench press 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM
Overhead squat preparation mobility work 1, 2
Conditioning
If you need to make more than 1 modification to workout A, perform workout B.
A) Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
- Overhead squat (boys: 115#; girls: 75#)
- Burpees
*If you can not maintain the bar in an overhead position at the bottom of your squat, perform workout B.
*If your coach recommends you, perform workout B.
B) Complete 12-10-8-6-4-2 reps for time of:
- Overhead lunges (in place) with plate or barbell
- Burpees
*This workout will be repeated on July 18th, 2014.
Bonus
L-sit accumulate for 1 minute
