Mi-Strength

Warm-Up
Mobility - Hips / Lats / wrists (coach)
General Dynamic Coaches choice

Activation
2 sets of:
5 Negative Pull-Ups (Hold 2 seconds at top, 3 second negative drop)
15 - Banded Good mornings
then...
Every 30 seconds x 6:
5 Med ball Cleans + 1 shuttle sprint on the turf (Long way)

Part 1
EMOM 8
ODD ​5+ Cleans (BB/KB/DB) ability level
EVEN 1/1 - Full Turkish Get -Ups

Part 2
EMOM 8
ODD 20m - DB Turf Lunge (Hvy)
EVEN Inverted TRX Row or Ring Row - MMF

Finisher
Partners
P1 - Farmer Carry to Barn & Back
P2 - Core
hollow Rock
plank variation
knee to chest
Sitouts
sit to stands
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