Mobilize, then:
Banded glute activation
A.
Every 90 seconds, for 18 minutes (12 sets):
Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM
If you aren’t able to set up for dead stop front squat then substitute with pause front squats (2 second pause at the bottom of the squat).
B.
Two sets of:
45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Front Squat + Jerk @ 65%
Followed by…
Every 2 minutes, for 12 minutes, complete (6 sets):
3-Stop Halting Clean Deadlift + Clean + Jerk @ 65-70%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before cleaning from there, drop the barbell, set-up properly and perform a full clean with a 2 second pause in the receiving position)
C.
Three sets for times of:
25/20 Calories of Assault Bike
Rope Climb Variation
12 Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
*2 legless rope climbs/or 3 rope climbs/or 6 pull to standing