Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Hurdle Hops

Lift

Levels 3/4
10 Min E2MOM
5 Hang Power Cleans (75%)

Level 2
Hang Power Clean Practice

Levels 0/1
5 x 20
Heavy Kettlebell Swings

Then,

Level 2-4
4 x 6
Romanian Deadlifts

****Use about 50% of regular DL 1RM (eg. if you have a 315 max DL, do your work sets today at about 155#)

Level 0/1
5 x 5
KB Deadlifts

Conditioning

Alternate with a partner:

A.
3 Rounds

Explosive Complex:
30 sec each for max reps
Box Jumps
Hang Power Cleans (lighter than E2MOM)
Burpees

L0-2 – Sub KB swings for HPC

B.
3 Rounds

60 sec Double KB Rack Walk
60 sec rest