WARM UP

Line Drills 20:10

• 1-2, 1-3, 1-4, 2-3, 1-2-3, 2-1-4, 1-2-3-4

Hip Mobility – fire hydrants, pigeon pose, tactical frog

Front Rack Stretch – 1:00/1:00

Wrist Mobility

ACTIVATION

3 Rounds:

• 5 Clean Pulls
• 5 SL RDL to HC
• 5 PC
• 5 FS
• 5 Strict Press
• rest 1:00

STRENGTH

A. Front Squat 5×5 w. tempo 3-1-1 @83% of 1RM

B. PC 4×5 @75% of 1RM

C. Front Rack Walking Lunges 4×6.6. w. 1:00 rest

ACCESSORY

Core

2-3 Rounds:

• 10 hollow rock
• 10 tuck up
• 10 v-up
• :10 hollow hold