<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo<br />-into-<br />3 sets<br />5 Kip Swings<br />10 Ring Rows or 5 Pullups<br />5 Pushups<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Clean High Pull<br />3 Hang Muscle Clean<br />3 Push Press<br />3 Hang Squat Clean<br /><br />2. Strength Prep<br />After Warm-up, give athletes 10-12 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets. Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.<br /><br />3. Workout Prep<br />2 set:<br />4 Deadlfits&nbsp;<br />2 Box Jump Overs (build in height)</p>