Assault Bike x 3 minutes @ a light pace Into …
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
And then …
Barbell Warm-Up
Clean Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Front Squat x 3 reps
High Hang Clean x 2 reps
Mid Thigh Clean x 2 reps
Clean x 2 reps
Perform with an empty barbell
A.
Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Clean x 2 reps
Sets 1-2: 70%
Sets 3-4: 75%
Every 2 minutes, for 6 minutes, complete:
Mid-Thigh Clean x 1 rep @ 80%
B.
Every 6 minutes, for 24 minutes, complete:
Row x 30 calories
Wall Ball Shots x 20 reps (20/14 lbs to 10′ target)
Power Cleans x 10 reps (135/95 lbs)