3:00 Cardio
then…
Hip Halo Activation* 10 Side step R/L* 10 Forward/Backwards Walk R/L* 10 Glute Bridges* 10 Single Leg Glute Bridges R/L* 10 Bird Dogs R/L* 10 Squats
2 Sets:
5 Muscle Cleans
5 Strict Press
5 Good Mornings
10 Scorpions
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-80% 1RM Clean1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-80% 1RM Clean1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-80% 1RM Clean1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-80% 1RM Clean*Rest as needed between sets.**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.
DO NOT CHANGE YOUR WEIGHT.
5 Sets (1 set Every 90 seconds):1 "PERFECT" Clean @83-90% 1RM Clean