1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s Warm-Up
-into-

3 rds (empty barbell or increasing light weight)
– 5 Deadlifts
– 5 Strict-Presses
– 5 Front-Squats
– 5 Power Cleans
– 5 Thrusters

2. Strength Prep
Athletes will be strict pressing for a 4 RM and then perform 2 drop sets off of that established 4 RM. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.