June 2020 Teen Workout #3

Prepare 

5:00 of mobility

The Brand X Warm up

5:00 of mobility

Practice

Strength

Deadlift

2 x 8, 1 x AMAP (Rookies 7 x 3, JV 5 x 3)

Accessory work

DB Row

3 x 15

Play

AMRAP in 3:00

3 barbell hang power clean

200 m shuttle run (50 out and back)

rest 3:00

AMRAP in 3:00

6 DB hang power cleans

200 m shuttle run  (50 out and back)

rest 3:00

AMRAP in 3:00

12 sandbag hang power cleans or medball cleans

200 m shuttle run  (50 out and back)

Effort should be between 90-95%.  Work rest is obviously 1:1

3x

10 Pollof press

25-50 barefoot single leg pogos

Mobility

Pigeon stretch

Couch stretch

Lat smash