Movement Prep:
2x:
- 20 side plank w/ hip drop and reach (10 reps per side)
- 10 Ipsilateral Dead Bugs
- 10 Cossack Squats
Warm-up:
A) Run/Row/Ski - 5 min, moderate pace
B) 3x:
- 8 spiderman steps w/ vertical reach
- Barbell Warm Up #1
Skill:
Speed under the bar
- 3 x 5 High Hang Squat Cleans - Light
Strength:
14 Min E2MOTM
- 5-5-3-3-1-1-1 Hang Squat Clean
Conditioning:
6 Min AMRAP
- 12 Lateral Skier Hops (20/16)
- 6 Burpees over the Box (20/16)