Mobilize, then:
Two sets of:
Assault Bike x 60 seconds
Hawaiian Squats x 5 reps per side
Over/Under Drill x 10 reps (5 each direction)
A.
Four sets of:
Front Squat x 6 reps @ 70%
Rest 2-3 minutes
B.
Every 2 minutes, for 10 minutes (5 sets):
Sotts Press x 3 reps @ 2111
Sotts Press for the Under-Mobile Athlete
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 High-Hang Cleans + 3 Front Squats @ 50-55% of 1-RM Clean
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Mid-Thigh Cleans + 2 Front Squats @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean from 2″ below the knee + 1 Front Squat @ 70-75% of 1-RM Clean
C.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Supinated-Grip Inverted Row x 10-12 reps @ 2111
Station 4 – Band Pull-Aparts x 15 reps @ 2020
D. “Time permitting”
Three sets for max reps of:
60 seconds of Sumo Deadlift @ 30-40% of 1-RM Deadlift
Rest 60 seconds
60 seconds of Tempo Push-ups @1111
rest 60 Seconds