GROUP WARM-UP
2 Rounds of:
3 External Obliques opener :30 on :10
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
+trainer-led barbell drills

BARBELL
8 x 2 Power cleans @ 70-80%

5 x 2 Back tempo squat, barefoot t(3sec down, 3sec pause at bottom, fast up)

ALTERATE BARBELL
8 x 2 Hang power clean

5×5 sandbag squats

STRENGTH
2 x 10 Steps Dumbbell walking lunge

GYMNASTICS STRENGTH
1 set of:
20 Dumbbell bench press
20 Strict pull-ups, pronated grip

1 set of:
20 Ring push-up
20 Strict pull-ups, supinated grip

MIDLINE
100 meter sandbag carry

*New* Competitors Program

Have you read about our new program? Check here for more information: https://verostrength.com/competitors-program/