PVC/Foam Roll

5:35 a 10m clock will start for:

Knee Flexion

Elevated Pigeon

IT Band Foam Roll

Clean Bar Complex:

RDL

High Pull

Pocket Clean

Front Squat

Good Morning

Strength:

2 Position Clean- 8×2 – build to a heavy 2-position max

Front Squat 3×3 at your heaviest clean

Conditioning:

10m AMRAP

Bear Crawl – down and back

Farmer’s Carry – down and back

10 Pull Ups

20 Double Leg Lifts

POST:

Lacrosse Ball:

Feet, Hips, Traps/Lats