Warm Up and Activation
General Dynamic & Prep for Deadlifting
3 rounds of:
Good Mornings 10x
Pigeon 30 sec R&L leg
Side Plank Hip Lifts 10x10

Strength 1 - 15 min
A1 - Work to a heavy 6 rep Deadlift
A2 - Plate Push-Up 6x
rest 1 min between sets

Strength 2 - AMRAP 15
B1 - 3 Rope Climb (Standing to lying leg straight stay strict) 
B2 - KB 1arm Front Rack Step Up, slow negative drop 6x6 
B3 - 10 - Slide Pikes 
B4 - 20 SB Bridge Hip Lifts  (Shoulders on SB) 

Strength 3 - AMRAP 4  "Pump it UP" - goal ...keep moving between both exercises
KB Curls 10     (1 KB hold with 2 hands at handle, bell down)
Monster band tricep push downs (on rig) 12-15

Cool Down 
Stretching

Warm Up
Mobility & General Dynamic

Activation
Movement prep drill for Front Squat and Hang Clean

Strength 1 - “Super Set” -15 min
Front Squat 8-8-6-6-3 reps
OH Plate Lunge 5 x 20m (Turf Length)
Rest 1.5 min

Strength 2 - “Giant Set” - 15 min
+ Start with BB or DB Hang Power Clean - 5 reps at ability level try to build on weight
then perform A1, repeat HC then A2,
then perform HC then A3 etc.
A1 - Pull Ups - Max reps
A2 - Wall Balls - 15
A3 - MB Hollow Rocks - 10
A4 - Bike - 10 Cal

​Strength 3 - w/partner 3 sets
20 sec chin up hold
5 partner hamstring plyo push-ups
​
Cool Down
Group Floor Stretches

Warm Up
Dynamic Flexibility 
Coach's Choice

Activation
3 rounds of: 
10 - Dowel Dead Lifts (Hip Hinging) 
15 sec- MB Hollow Holds (Hold Ball) 
10/10 - Wall Planks (Face wall in push position, bring hands up on wall and back to push-up position) 

Workout 
Part 1:  (15 mins)
A1 - Dead Lift 10-8-8-6-6
A2 - Bottom up 1 arm KB Press 5 x 6/6    (Go light for control) 

5 - minute rest and explanation/drill

Part: 2  (15 mins) partner up to share equipment
B1 - Power Cleans - 5x (turf) 
B2 - Pull Ups  Max effort (try to match or be within one of previous set each time)
B3 - 1/2 Kneeling cable rotation w/ blue pad - 10/10 

Cool Down
Positional Stretching & Mobility Drills