Strength 1
A1 – Hang squat clean
*1 rep each from the high hang, mid thigh, and just below the knees.
– Build to a heavy weight of the complex and repeat that weight 2-3 more times.
Strength 2
B1 – Barbell hip Thrust
-4 x 10 (225/155) *suggested weight, pause at the top, 3 sec to lower the bar
B2 – Strict Dips
-Accumulate 20 reps in as few sets as possible.
*Pause for 1 sec at top and bottom of the dip
Mobility Work
Banded front rack stretch– 1 min/arm
Banded supine wall sit – 2 min