Explore Power - Clean to Press

CrossCut Template (4/21)

1) PREHAB:

15min Free Roll SMR-  Coaches Assist

Warm-up ALL TOGETHER:

A) Glute/Core Activation + Dynamic Mobility

B) Agility/Cardio Warmup

2) Skill/Strength: Clean to Press/Bilateral Hip Dominant

	A	B	C
Instructions/Equipment needed	Barbells. 9ft square open area. Group A gathers enough plates to progress in 4-6 sets to 4 repetitions.	2 Kettlebells. Group needs to gather KBs to progress to a 6 repetition load.	2 Dumb Bells. Group needs to gather DBs to progress to to 8 repetition load
Setup/Location:	BB/ Center	KBs Mirrors	DBs Mirrors
Skill Practice:
Set 1: 8-10 Practice reps	Vertical Leap	Vertical Leap	Vertical Leap
Set 2: 6-8 Practice reps CLEANS (Moderately HEAVY)	6-8 Practice reps (Moderately HEAVY)	6-8 Practice reps (Moderately HEAVY)	Slow/Fast Front Loaded Squat
Set 3: 6-8 Practice reps Push Press (Moderately HEAVY)	BB Push Press	KB Push Press	DB Push Press
Set 4: 4-6 reps Moderately HEAVY	BB Clean to Press	KB Clean to Press	DB Clean To Press
Set 5: 4-6 reps Moderately HEAVY	BB Clean to Press	KB Clean to Press	DB Clean To Press
Set 6: 4-6 reps Moderately HEAVY	BB Clean to Press	Kb Clean to Press	DB Clean To Press
2min BREAK

3) DO BATTLE:

Instructions:	AMRAP BB Clean to Press (Moderate LIGHT)		AMRAP KB Clean to Press (Moderate Light	AMRAP DB Push Press
Plan/Timing:	2x 60sec/90sec	2x 40sec/120sec		2x 30sec/150sec

10min Cool Down Dynamic Stretch, Static Stretch