DYNAMIC WARM-UP | 6:00
3 sets:
:20 double-knee tucks in a plank
– Rest :10
:20 good mornings (35/45 lb)
– Rest :10
:20 alternating jumping lunges
– Rest :10

HANG POWER CLEAN REVIEW | 8:00
Clean deadlift Heels down, eyes straight ahead, lumbar curve intact.
Muscle clean Smooth below the knee, fast above.
Partial front squat High elbows and a quarter squat. Hips go back and elbows come up.
Tall power clean Shrug with a straight arm, then drop and catch. The partial squat.
Hang power clean Hip extension, fast elbows, and pull under into partial squat.

LOAD UP | 8:00
3-5 sets:
2-3 hang power cleans

3 sets:
20 weighted glute bridges
20 banded side steps/side

2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side