Warm-up: Joint Mobility/Dynamic


1. 5 x Barbell Complex/Cluster

Complex/Cluster = 5 x Snatch Grip Deadlift, 3 x Snatch Grip RDLs, 2 x Hang Power Cleans

*Rest 15 seconds between sets and 60 seconds between the Clusters
*This is ideally performed at the same weight on all 5 efforts. Focus a strong tight position in the Snatch Grip work today. Goes as heavy as form and positioning with allow in your Hang Power cleans

2. Squats

Work up to a Heavy 3×1

*This is open weight, lift by feel
*Be mindful you have a tester set tomorrow so this is more about just getting some heavy load on your body do not exceed 90% of your working 1rm is you decide to go heavier



Box Jumps 24/20
Hollow Rocks

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)