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

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. TGU + Push Press + Windmill – 3×2+2+2 e/s; Rest 30-sec

B. 3-Pos Clean (High Hang, Hang, Low Hang) + Jerk – Build to a heavy complex that demonstrates good technique (10 minutes) then perform three drop sets at 90%

D. Deficit Clean Pull w/ 5-sec eccentric – 3×5 @100% of today’s complex

E. Back Squat – 3×8 @90% of W5D1 Back Squat


3 Sets –
20m Suitcase Carry (Heavy) L/R
15 GHD Sit Ups

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