Warmups follow this progression:
General
Specific (we use 4 stages.)
Describe a general and specific warmup for each of these five workouts:
- “Grace” (30 cleans and jerks for time)
- “Michael” (800m run / 50 situps / 50 back extensions / 3 rounds for time)
- 5k run
- 400m row / 21-15-9 reps of ring dips and power cleans / 400m row for time
- 1RM snatch
Include coaching notes you’d give to another coach if you were programming these workouts.