One set of:
External Hip Rotation Drill x 60 seconds per side
A.
Every 2 minutes, for 6 minutes, complete:
Clean from Mid-Thigh x 2 reps @ 65-70%
and then …
Every 2 minutes, for 6 minutes, complete:
Clean from Mid-Thigh x 1 rep @ 70-75%
Focus on driving through the legs and proper technique. Work on scooping under the barbell into a power position, then drive.
followed by . . .
Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Clean Deadlift x 1 rep @ 90%
(use straps)
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
B.
Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Strict Pull-Ups x 6-10 reps
Rest 3 minutes
The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat. You can thank Kristin Holte for this! ?
C.
Four-Five sets of (depending on the time you have):
Row 250 meters @ 2000 meter PR pace
Strict Handstand Push-Ups x 10 reps
Reverse Sled Drag x 50 meters (heavy but shouldn’t have to stop)
Rest 3 minutes