GROUP WARM UP
2 Rounds of:
10 Alternating Barbell Front Rack Reverse Lunges (stationary)
7 Barbell Front Squats
10 Quarter Squat Jumps
7 Power Position Power Cleans
+ Trainer-led bar path drills

BARBELL
5 x 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Power Position Squat Clean @ 60-80%

5 x 2 Barbell Front Squat @ 85%

ALTERNATE BARBELL
5 x 2 Power Position Power Clean + 2 Above the Knee Power Cleans

5 x 5 Sandbag Front Squat

GYMNASTICS STRENGTH
3 sets not for time of:
10 Man Makers youtu.be/iMNnvhg1JcM
10/7 Strict Wide Grip Pull-ups

FINISHER
500 Meter Row Time Trial