A1. Mid block power clean x 3
A2. Seated box jump x 2
X 5-6 working sets
B. Back Rack front foot elevated rear lunge
X 6/ each side x 4-5 sets
C. 5 rds
50 cal row
25 ghd sit-ups
50’ oh walking lunge 135/93
2 peg board / leg less rope climb
Rest 2-3 min between
D. Barbell bent over supinated row
X 10 reps x 4 sets
E. Recovery – athlete specific