Mobilize, then:
500 Meter Row @ easy pace
Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps
followed by …
Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)
A.
Four sets of:
Front Squat x 6 reps @ 75%
Rest 2-3 minutes
B.
Every 2 minutes, for 10 minutes (5 sets):
Sotts Press x 3 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 High-Hang Power 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 Power Cleans + 2 Front Squats @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Power 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 – Wall Sit Hold x 60 seconds
Station 4 – Strict Pull-Ups x 6-8 reps