Warm Up:

Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Banded Monster Walks (below the knee)

Then:
20 Banded Air Squats (below the knee)
20 situps
20 Arm Circles (10 each direction)
20 Alternating Swimmers

Mob:
RollQuads, LAX smash pecs and shoulder compartment

Skill and Accessory, Straight Sets (stick with one weight for each exercise)

  1. Clean DL, 5x10 (about 7 RPE)

  2. Muscle Cleans 5x10 (this is a lot of reps, so stay around 7RPE)

  3. OHS 5x10 (perform each set fast, so 6-7RPE)

  4. Good Mornings 5x10 (on the heavier side of 7-8RPE, WITH GOOD FORM)

Conditioning, FQ:
50 Vups
25 Superman-Bananas
50 In-n-Outs
50 Tuck Jumps

 

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