<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />2:00 Machine<br />-into-<br />2 sets (empty bar)<br />5 Clean Grip Deadlifts<br />5 High Pulls<br />5 Hang Muscle Cleans<br />5 2in Drops<br />- into -<br />2 sets (empty bar)<br />2 Power Cleans<br />2 Hang Power Cleans (below the knee)<br />2 Hang Power Cleans<br /><br />2. Strength Prep<br />Give athletes 10-12 minutes to work up to a heavy complex of 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean. Grip fatigue will be the major limiting factor on this complex, as athletes cannot drop the bar until the Hang Power Clean is completed. Cueing athletes to breathe with each movement will help keep athletes as organized/strong as possible across their attempts. This strength session should focus on smooth pulls and fast hips with a solid receiving position. We want athletes to lift heavier, but not at the expense of losing form.<br /><br />3. Workout Prep<br />2 sets:<br />3 Dumbbell Deadlifts<br />3 Dumbbell Front Squats<br />3 Dumbbell Push Press<br />*Build in weight</p>