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WARM-UP
1x
STANDING
SL HIP-OPENERS
1
3
...
...
FLOOR
GLUTE FLOW
2
3
...
...
FLOOR
1/2-KNEELING GROIN
3
7
...
...
PRONE
'Y' LOW-BACK RAISE
4
5
...
...
PLATE (HOLD)
SL ALT. DEADBUG
5
5
...
...
PRONE
CROSSOVER T-SPINE
6
5
ROUND 1
5x
BARBELL
POWER CLEAN
1
10,7,5,3,3
...
...
STANDING
SL SKATER HOP
2
8/e
...
...
MED-BALL
SL/SPLIT-LUNGE ISO-LATERAL THROWBACK
3
3/e
ROUND 2
5x
BARBELL
POWER SNATCH
1
7,5,5,3,3
...
...
MED-BALL
SLAM, KNEES-TO-FEET JUMP, BROAD JUMP COMPLEX
2
5
...
...
DUMBBELL
SPLIT JERK
3
5/e
ROUND 3
3x
LANDMINE
TRANSITION-TO-JERK
1
5/e
...
...
KETTLE-BELL
HIP-SWINGS
2
10
...
...
DUMBBELL
SEATED ARNOLD PRESS
3
5/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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