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. Clean + Jerk – Build to a heavy complex that demonstrates good technique (10 minutes) then perform three drop sets at 90%

D. Clean Deadlift w/ 1-sec pause at power position – 3×3 @120% of today’s complex


5 Sets –
20m Suitcase Carry (L)
10 GHD Sit Ups
20m Suitcase Carry ®
10 Strict Toes to Ring

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