Mobilize, then:
Two sets of:
30 Seconds Banded Lateral Walks (right)
30 Seconds Banded Lateral Walks (left)
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Second Banded Squats
30 Seconds Inchworm Walk
A.
Four sets of:
Front Squat x 5 reps @ 80%
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 Clean Pulls + 3 Power Cleans @ 50-55% of 1-RM Clean
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean @ 70-75% of 1-RM Clean
C.
Three sets of:
Barbell Hip Thrusts x 5 reps @ 20X2
Rest 15 seconds
Band Pull-Throughs x 12 reps @ 2012
Rest 2 minutes
followd by …
Three sets for max reps of:
60 seconds of Prone Lying Banded Leg Curls
Rest 60 seconds
60 seconds of Tempo Push-Ups @ 1111
Rest 60 seconds
D.
Complete as many rounds and reps as possible in 8 minutes of:
12 Double Kettlebell Deadlifts
12 Stationary or Ring Dips
12 Toes-to-Bar