Prep
2-3 mins rolling out hip flexors
1-2 mins rolling out forearms
1-2 mins rolling out glutes
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Activation
15 banded good mornings
30ft banded side steps
15 banded good mornings
30ft banded side steps **opposite direction
#
Dynamic warm-up
3 mins @wallking pace
#
Dynamic movement
2 mins @running pace
#
2 Rounds
250m row
6 DB DLs
6 DB hang power cleans
8 Double plate chest press
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Mobility
:30-:45 sec Banded hip flexor and extensor stretch
**https://www.youtube.com/watch?v=-nlP6iONogo
:15-:20 sec Prone pec stretch x2
**https://www.youtube.com/watch?v=tatrv67rou8
**Athlete specific
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Strength
A1. Clean Grip DL’s @103%: 5 sets x3 reps **Not TnG
+
A2. Seated box jumps x2 **can build in height
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Conditioning
21-15-9
DB hang power cleans @50/35
Strict ring dips
2x DUs (42-30-18)
–
50-54: kipping ring dips
–
55+:
DBs @35/20
Ring Dips **kipping (60+: push-ups)
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BE Complete
15 reps Banded straight legged donkey kicks
+
15 reps Single leg glute bridges
x3 sets
15-18 reps Banded adductor pulls
+
15-18 reps Banded abductor pulls
x3 sets