Warm-up: Joint Mobility/Dynamic

Power/Endurance Session:

1) 3 x 6 DxKB Alternating Dead Full Cleans (3R/3L)

*Rest 90-120 minimum Between Rounds
*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up this based on avaible bell weight

2) 3 x 50ft Heavy yoke carries

*Build to a maximal 3 x effort hitting at least 3-5 volume buidling sets leading up this based on avaible Weight

3) Complete the following for time and load

2 Rounds

10 x Single Arm Dead Clean Lunge (R)
20 x Single Arm Bent Over KB Row (R)
10 x Single Arm Dead Clean Lunge (L)
20 x Single Arm Bent Over KB Row (L)

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