21.02.2025

FRIDAY – CLEAN TECHNIQUE + CONDITIONING (90 min)

Pre-Warm-up (15 min):

• Core activation:
  • Dead bug progression 3 x 30s
  • Bird dog 2 x 10 each side
  • Plank variations 2 min
• Basic mobility flow

Warm-up (15 min):

• 500m row
• Clean progression with PVC:
  • 10 clean pulls
  • 10 muscle cleans
  • 10 front rack holds
• 2 rounds:
  • 8 air squats
  • 8 good mornings
  • 30s hollow hold

Strength/Skill (30 min):

1. Clean Pull + Power Clean: 5×2 @65% 1RM
   • Focus on pull mechanics
   • Rest 2 min between sets
2. Front Squat: 3×5 @65-70% 1RM
   • Focus on rack position comfort
   • Rest 2 min between sets

WOD (20 min):

TABATA Intervals (8 rounds):

• KB Swings (Russian)
• Goblet Squats
• Ring Rows
• Core Hold of Choice

*1 min rest between movements

Mobility (10 min):

Olympic Focus:

1. Position Work (45s each):
   • Bottom squat
   • Front rack stretch
   • Hip flexor stretch
   • Ankle mobility
2. Integration:
   • Movement pattern practice
   • Breathing work