Warm Up:
12:00 EMOM
1st 5 Box Jumps
2nd 8 Dual Arm KB Hang Cleans (moderate weight)
3rd Row :30 (moderate effort)

Mob: Posterior Chain Smash, Pigeon Pose

WORK:
A. Segmented Clean DL
    Tempo:3131, for 5 sets: 5,5,4,4,3; rest 2-3:00 between sets
B. Partial DL (pull from just above the knee) 4x5, rest 2-3:00 between sets
C. Superset I: 3x10 Banded GHD Hip Extensions
                       3x10 Supine Banded Knee Tucks
D. Superset II: 3x10 Banded Kneeling Bent Over Pulldown
                        3x10 DB Serratus Pullovers

Conditioning:
5 Sets with increasing effort each set; rest :15 between exercises
12 Russian KB Swings
:30 Hollow Hold
8 Tall Box Jumps
Row 1:00 (increase effort of each successive row)
rest 1:30

Comment