Mobilize, then….
2 sets of:
:30 side plank (each side)
10 single leg hip bridges (each leg)
10 scap pull-ups (slow/good squeeze at top)
A.) E 2 for 12 (6 sets)
2 Power cleans + 2 front squats + 1 jerk
* build to heavy*
B.) 3 sets of:
15/12 cal bike
10 T2B
10 OHS 115/75
*rest :90 sec*
Goal: to go unbroken on T2B and OHS with an elevated heart rate, so choose weight accordingly
C.) 3×15 weighted hip extensions on GHD