Warmup:
2 sets –
:30 bike
10 PVC pass throughs
5 push-ups
5 lunges
5 external oblique opener w/ leg raise
5 Goblet squats

Barbell:
4 sets –
5 Power Cleans
5 front squats
*80%

Strength/Explosiveness:
3 sets –
5 tall box jumps
50 m Prowler push
Straight into:
5 strict pull-ups

Midline:
EMOM for 10 minutes of:
Odd: 10 abmat sit-ups
Even: :30 hollow hold

Mobility:
1:00 couch stretch
1:00 frog stretch