Two sets of:
Band Assisted Hip Flexor Stretch x 30 seconds per side
Banded Monster Walks x 20 steps fwd/back
Banded Air Squats x 10 reps
A.
Every 2:30, for 15 minutes (6 sets):
Clean Pull + Clean x 1 rep
*Sets 1-2 @ 70% of 1-RM Clean
*Sets 3-4 @ 75% of 1-RM Clean
*Sets 5-6 @ 80% of 1-RM Clean
B.
Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Weighted Strict Pull-Ups x 2-3 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.
C.
Five sets of:
Row 350 Meters
10 Burpees over the Erg
Rest 90 seconds