Mi-Strength

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