Warm-Up/ Dynamic Flex
– 2:00 Ride/ Row
– Prone/ Supine Floor Series
In Rig:
– Leg Swing – Linear/Lateral
– Hip Gate – Open/Close
– Hurdle – Fwd/ Bwd
– 10 Air Squat

PreHab Series: 2 rounds
– Static Lunge w/ Abduction (blue band): 8xE
– Wall Slide: 10x

Prep: 3 Rounds
Rounds 1 w/ PVC:
– Good Morning
– Back Squat
– Press
– 3 Positon Clean Grip Deadlift
– Hang High Pull
– Hang Clean (fast elbow) + Front Squat
Round 2 w/ Empty Bar & Round 3 w/ 40-50%
– Quad High Pull
– Quad Muscle Clean
– Quad Power Clean + Front Squat

Olympic: 10 sets, every 2 minutes (20 Minutes)
1. Clean: Build to a 1RM Max for the day (must take all 10 attempts – a miss counts as an attempt)*
2. Broad Jumps: 4×6

*BE AGGRESSIVE (with good technique 🙂 )

Recovery:
– Banded Ham/ Hip
– Twisted Cross