April 2022 Teen Workout #2

Prepare
3x or 6:00 minutes
Warm up
Crab walk 10 m square
Bear crawl 10 m square
Run 10 m
Run 10 m Side shuffle left
Run 10 m Side shuffle right
Run Backwards to start point

5:00 mobility
2x
10 box step up to side and over
10 knees to elbows

Practice
Skill
Practice the hang clean movement unloaded. Review the video to see a class working
unloaded on clean and jerk positions.
Work position and positional consistency. One way to do this is by the numbers:

1. Feet in start position, neutralize hip/spine/head, brace (where you start)
2. Hinge hips, slight bend to knees, hands brought to mid thighs (check back position,
   bracing etc)
3. Open hips, pinch shoulder blades etc.
4. Receiving position (check feet position, hip and bracing)
   Play
   The Brand X Method® Copyright 2022 All Rights Reserved
   AMRAP in 12:00
   3 heavy hang power cleans
   10 box jumps
   200 m shuttle run (25 m legs)

• Give the kids permission to slow down and take their time to do great cleans. Sl;owing
  down can involve closing their eyes and visualizing doing a great clean, breathing
  exercises etc.
• Rookies increase clean reps to 9, use dumbbells so they can work on the movement
  of the clean without the concern about bar path
• JV increase clean reps to 6, use a light bar.
  Mobility
  Cobra
  Couch stretch
  Pigeon