General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Seated Box Jump – 3×5 to a semi challenging height

A2. Single Leg Romanian Deadlift – 3×5-8 @3111 Tempo (movement focus)

B. Power Clean – 4×1.1.1 (rest 5-sec b/w singles); Rest 3 minutes (start at 80% and build demonstrating good technique)

C. Deadlift – Build to a tough set of ten reps with perfect hip/back mechanics (should have 2-3 reps left in the tank)

D. Overhead Rear Foot Elevated Split Squat – 3×6-8 e/l @31X1 Tempo


5 Sets –
Row 200m @100%
10 Dumbbell Snatch @80/55-lbs
Rest 4 minutes

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