April 10, 2025 – Performance

General Warm-Up

Two rounds:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats

followed by…

Two Rounds of:
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat

Coaches, be sure to emphasize the goal of the lift off. Maintaining of the torso angle and tension across the beginning of the lift

A.
Ten Sets (Every 1:30)
Clean Lift-Offs +Power Clean

B.
Full Effort (Performance)
Six rounds for time of:
12 Toes to Bar
12 Box Jump Overs (24/20″)

Full Victory
Six rounds for time of:
9 Kipping Knees to Elbows or Knees to Chest
9 Box Jump Overs (24/20″)

Goal <9:00
Time Cap – 12:00