1. Movement Prep/Activation and Increasing Heart Rate
Hip-Halo Warm-Up
-into-

3 rds 
–   5 kipping Knees-Raises
–   5 MedBall-Cleans (light weight – focus on hip extension)
– 20 m. Plate(s)-Carry (light weight – focus on good positioning) 
–   5 Empty Bar Back-Squats (slow and steady)

2. Strength Prep
Athletes will be back squatting for a 4 RM and then perform 2 drop sets off of that established 4 RM. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.