STRETCHING/ WARM UP

• 2X30s BANDED FRONT RACK FIXER/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST/SIDE + 30s STRADDLE STRETCH

BARBELL SKILL WORK

• POWER CLEAN PROGRESSION

• EVERY 90s 12 MINS
  -2 TNG POWER CLEAN (FOCUS ON FORM, NOT WEIGHT)

CONDITIONING

FOR TIME

• KB SWINGS 53/35 LBS
  30-25-20-15 REPS

• BOX JUMP OVERS 24”/20”
  20-16-12-8 REPS