Warm Up – 15 mins total ( to be completed with 7-10 minutes rest before your heat)

  • General
    • Row 3 mins
  • Dynamic flexibility
    • Up Dog/ Down Dog 15 reps
    • Reach and roll 15 reps
    • Long low lunge : 10 circles clockwise/ 10 circles counter clockwise each leg
    • Bottom of squat hold 1 min
    • 15 Air Squats
  • Specific Movement Prep
    • Clean Progression
      • Dip- shrug 5 reps
      • Dip- shrug -high pull 5 reps
      • Muscle clean  – Dip- shrug- high -pull turn over x 5 rep
      • Power clean 5 reps
      • 5 Front Squats with empty bar
      • Work down the leg to 5 Squat cleans with empty bar.
      • Build load doing doubles
    • Metabolic Prep
      • w/ light dumbbell perform
        • 3 sets of 3 front Squats/ 3 bar over burpees
        • 1 clean
      • w/ workout weight perform
        • 3 sets of 3 front Squats/ 3 bar over burpees
        • 1 clean
    • Rest 7-10 mins before workout