Suggested Warm-Up
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5min of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
In 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Muscle Snatch x 2 reps @ 80-90% of your 2-RM Muscle Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
Three sets of:
Pullups x 10 reps
Barbell Bicep Curls x 15 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 6 reps
Strict Press x 8 reps
Rest as needed
(Goal weight for RDL should be 90%+ of 1-RM Clean)