Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
One sets of:
Front-Rack Assisted Barbell Stretch
A.
Every 2 minutes, for 8 minutes, complete:
1 Clean Pull + 2 Power Cleans
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Clean Pull + Hang Clean
Immediately followed by …
Every 2 minutes, for 6 minutes, complete:
Hang Clean
Build over the course of the 22:00 but focus needs to be on mechanics
B.
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat
C.
Three sets of:
Row 500 Meters
Toes-to-Bar x 20 reps
Rest 3 minutes
55+: Toes-to-Bar x 15 reps