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 – 3×4 to a semi challenging height
A2. Single Leg Romanian Deadlift – 3×5-8 @3111 Tempo (movement focus heavier than last week)
B. Power Clean – Build to a heavy single; Rest 3 minutes (start at 85% and build demonstrating good technique)
C. Deadlift – Build to 10RM with perfect hip/back mechanics
D. Overhead Rear Foot Elevated Split Squat – Build to a challenging set of 8 on each leg (start with weakest leg and don’t increase unless both legs perform the weight)
+
7 Sets –
Row 200m @100%
7 G2OH @135/95-lbs
Rest 4 minutes
