General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. Depth Jump (16-12″ onto 12-8″) – 3×3 (fast rebound off of the floor minimal contact time); Rest 60-sec
A2. Overhead RFESS – 3×8-12 e/l @2011 Tempo; Rest 60-sec
B. Power Snatch – 3×2 @80% (pause in catch for 3-sec focus on speed and positions); Rest 2 minutes
C. Power Clean + Hang Power Clean – 3×1 @80% (pause in catch for 3-sec focus on speed and positions and cycling); Rest 2 minutes
D. Deadlift – Build to a tough set of eight reps with perfect hip/back mechanics (heavier than last week)
E1. Front Rack Axle Reverse Lunge – 4×6/leg @20X1 Tempo; Rest 1 minute
E2. Back Extension – 4×6-8 @3015 Tempo; Rest 3 minutes
+
Every 4 minutes for 32 minutes (4 sets alternating between)
1 – 50m Harnessed Sled Bear Crawl
2 – 30-sec Assault Bike @95%
