Warm Up/ Activation/ Mobility:
1a.) 300 m Row
1b.) OHS facing Wall
1c.) Inchworm
1d.) Super Lunge
Explosive/ Technique:
8 Min EMOM
– Broad Jump: 2 x free/ 2 x Resisted
– Glute Bridge
Classical:
1.) Power Clean + Clean + Push Jerk: 1r + 1r + 1r x 12s @75% every 90 sec.
2.) Clean Pull From Deficit: 3r x 5s @95%
Max Effort
1.)Front Squat: Work to a 1 RM for Day
Accessory:
1.) DB Bulgarian Split Squat 3 x 8E
2a.) Glute/ Ham Raise: 4 x 6-10
2b.) Banded KB Swing: 4 x 20