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Power Cleans / Pull Ups / Sprints

By 10/26/2010No Comments

:startwod:

Warm Up

2 Rounds NFT (not for time)

10 Pull Ups

10 Push Ups

10 Air Squats

Run 100 Meters

Strength Work

Power Cleans 3-3-3

Conditioning Work
Chin Ups Max Reps
Strict Pull Ups Max Reps
Kipping Pull Ups Max Reps

(rest 2 minutes between each)

Speed Work
2 x 50 Meter Sprints
2 x 100 Meter Sprints
(rest 2 mins between each)

:endwod:

Coaches Notes:  Be sure the athletes are nice and loose prior to the Speed Work.   Have all athletes run several half speed sprints as additional warm ups.   Suggest 80 – 90% at max sprint.

Steven