Warm-up:
2 rounds of :20-:30 of each movement.
PVC or Empty Barbell Deadlift
Jumping Jacks
Quick Bunny Hops (in place)
5′-10′-15′ Shuttle Run
PVC or Empty Barbell Muscle Clean
5′-10′-15′ Shuttle Run
Air Squats
Jumping Air Squats

Barbell Warm-up:
5-7 reps of each.
1) Muscle Clean // Squeeze your butt then pull and punch elbows through.
2) Power Clean + Front Squat // Focus on athletes front rack + bar path.
3) Hang Squat Clean // Make sure athletes are reaching full hip extension before pulling under. Think “Squeeze Your Butt then PULL!”
4) Full Squat Clean // Set-up + Hip Extension. Make sure athletes maintain their lumbar curve.

Workout of the Day:
RX:
AMRAP 20:
5 Squat Cleans (225/155#)
15 Pull-ups
200m Run

Level 2:
AMRAP 20:
5 Squat Cleans (135/95#)
8-15 Pull-ups
200m Run

Level 1:
AMRAP 20:
5 Squat Cleans (75/55#)
10 Ring Rows or Band Assisted
200m Run

Stretching 3 Sets:
:30 Banded Hamstring Stretch
:30 Banded Shoulder Stretch
:30 Doorway Stretch (each arm)

©2015 NATURAL SELECTION. ALL RIGHTS RESERVED