1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo
-into-
3 rds
–   5 Kip-Swings
– 10 Ring-Rows or 5 Pull-Ups
–   5 Push-Ups
– into –
3 rds (Empty Barbell)
– 3 Hang-Clean High-Pulls
– 3 Hang Muscle-Cleans
– 3 Push-Presses
– 3 Hang Squat-Cleans

2. Strength Prep
After Warm-up, give athletes 10-12 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets. Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.

3. Workout Prep
2 rds
– 4 Deadlifts 
– 2 Box-Jump Overs (build in height)