<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets (empty barbell)<br />5 Deadlifts<br />5 Strict Press<br />5 Front Squats<br />5 Power Cleans<br />5 Thrusters<br /><br />2. Strength Prep<br />Athletes will be strict pressing for a 4rm and then perform 2 drop sets off of that established 4rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.<br /><br />3. Workout Prep<br />3 sets:<br />1 Deadlifts<br />1 Shoulder to Overhead<br />1 Front Squat<br />1 Power Clean<br />1 Thruster<br />(Build in weight)</p>