A. Warm Up

3-4 sets NFT

10 Barbell Good Mornings

20 Lunge Jumps

30 seconds Sorenson Hold

30 seconds dead hang hold

B. Conditioning

“Double Hellen”

3 rounds for time of

800m Run

42 Kettlebell Swings 53/35

24 Pull Ups

C. Olympic weightlifting

Clean Complex

4 sets of

1 Segment Clean Pull

1 Clean Pull

1 Slow Pull Power Clean (4sec pull to knees)

1 Power Clean

*both pulls are NOT high pulls

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