WARM UP

Line Drills Long – 40:20

Cone Drills

MOBILITY

2:00/2:00 pigeon pose
:90/90 front rack stretch

STRENGTH

A. Front Squat
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5 reps + @ 85% of your 90%
*Rest 3:00

B. Power Cleans
Set 1: 6 reps @ 65%
Set 2: 6 reps @ 75%
Set 3: 6 reps @ 85%
*Rest 2:00

C1. box step ups 4×10-12 (total)
C2. lateral lunges 4×20
*Rest :90