Equipment needed for this warm-up:
- Foam Roller
- Barbell
3:00 - 5:00
Oscillatory Foam Lateral Hips: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 - 7:00
Active Straight Leg Raises x 45s each
7:00 - 9:00
Bird Dogs: 3 x 5 ea.
9:00 - 11:00
Single Leg Glute Bridge: 3 x 5 ea. No rest.
11:00 - 13:00 "superset of"
Air Squat Jump: 3 x 3
Kneeling Jumps + Vertical Jump: 3 x 1.
13:00 - 18:00
Review Touch n Go Power Cleans + Front Squat with an empty barbell x 3-4 sets of 3 reps.

For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
- Goal: Hard-effort ~90%. Use a load that will challenge you, but NOT crush you!

Rx+:(Rest 7:00 + Repeat)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap

Banded Pull-through: 4 x 25. Rest 60s.
- sumo stance