FRIDAY 200228 BLACKOUT WEEK
6, 9, 10, 11 Coach Katie
430 & 530 Coach Katie

Warm-Up
50 Jumping Jacks
10 Inch Worm Walks
50 Single Jump Rope
10 Cossack Squats
50 Double Unders Jump Rope or 1 Minute DU Attempts
10 Twisted Scorpion (10/10)
1 Minute Triple Under Practice or 1 Minute DU Attempts
10 Spiderman Lunge to Samson Stretch

Skills & Drills: Power Clean/ Pull-Ups/Box Jumps
Power Clean/ Pullups/Box Jumps Warm-Up and Technique

**Skills & Drills: Power Clean/ Pull-Ups/Box Jumps**
With Empty Barbell
5 x 1 Shrug + 1 High Pull + 1 Power Clean
5 C’s & D’s + 5 Scap Pull-Ups
5 Box Step Up, Step Down
100 M Run

**Add 10-30#’s to Barbell **
4 x 1 High Pull + 1 Power Clean
4 x 1 Jump to Hollow + 1 Pull-Up
4 Box Step Up, Hop Down
100m Run

**At Intended Working Weight on Barbell **
3 Power Cleans
3 Pull-Ups
3 Box Jump Up, Step Down
100m Run

**Perform all reps at easy/casual pace**

THE CLASSIC
4 Rounds
10 Power Cleans (135/85)
10 Pull-Ups
10 Box Jumps (24/20)
200m Run

Time Cap: 18 Minutes

THE CLASSIC
4 Rounds
10 Power Cleans (135/85)
10 Pull-Ups
10 Box Jumps (24/20)
200m Run

Time Cap: 20 Minutes

“BlackBoard Benchmark #1”
4 Rounds
10 Power Cleans (135/85)
10 Pull-Ups
10 Box Jumps (24/20)
200m Run

Time Cap: 18 Minutes


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