Insect Warm-Up

Grasshoppers

Inchworms

Spiderman lunge

Squat to Stands

Scap Pushups

All 2x10

CNS Warm-Up

MB Rotational Scoop Toss

Rapid Response CMJ 

3x5e

Olympic Skill Work

Squat Snatch 3x3@65/70/75% (115/125/135#)

Clean & Jerk 3x3+1@65/70/75% (155/165/175#)

Strength Work

1A. Back Squat 5x5@40/50/60/70/80% (205/245/275/325/345#)

1B. 1/2 Kneeling Hip Flexor Stretch 3x30s

2A. Eccentric Deadlift 3x5@3111@55/60/70% (275/295/325#)

2B. SB Step-ups 3x5e@60#

3A. Deadlift 1x3@375#; 1x1@415#

Mobility Work

Band Bow & Arrow Stretch

Lizard Pose

Distracted Thoracic Spine Rotations

Frog Pose

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