Steal the Bacon: Divide athletes in two teams and line them up facing eachother about 10 m apart. Give each athlete a number that matches the number on the opposing team. In the middle, place a n item, a band, pool noodle or something to represent “bacon”. When you call a number those two athletes race to the middle and try to be the first to steal the bacon and bring it back to their line. The other team has the opportunity to tag them on the shoulder before they reach the boundary. If the team gets the bacon to their line they choose 3 of a movement for the other team to do, if they get tagged them the other team chooses 3 of a movement.
Front Squat: Practice the basics of the front squat. Elbows in front rack, hips back and down below pockets, weight in heels and discuss how it relates to the clean. Then practice a clean into a front squat. Discuss how every time you pick up weights to do a front squat or a press you should be practicing a clean.
1 Wall Up
5 Front Squats
Lungewalk down and back (approx 10-15m)