A – Squat clean singles from blocks above knee – build to tough rep with no misses269
+
B – Banded front squats @ 30X1, 4 sets of 6, rest 2 min (skinny band around knees to cue external rotation and hip activation, weight is moderate, tempo and tension are priorities)
154
+
6 sets @ 90-95%, start a set every 3 min
200m run
8 FAST burpees
30 DU’s
1:32
1:31
1:34
1:34
1:41
1:37
+
C – AB 15 min @ 80-85% aerobic pace, sustainable.
done
+
D – 20-30 min targeted mobility (hamstrings, shoulders)