Mi-Strength

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