Mobility:
Squat Series

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Burpees
  • 10 See Saw Steps
  • 5 Inchworms
  • 500m Row
  • Burgener Warm-up - Clean Grip
  • Barbell Warm-up #1

Skill:
5 Triple Extensions w/Partner
5 Quick Drop to Squat w/Partner

Strength:
30 Min E2MOTM

  • 7-7-7 Front Squats w/3 Sec. Pause at Bottom - Light
  • 5-5-5 Squat Cleans w/Pause at Position 1 - Medium
  • 3-3-3 Squat Cleans w/Pause at Position 2 - Medium/Heavy
  • 1-1-1-1-1-1 Squat Cleans - Build to 100% of 1 RM


Scaling:
Stay light and do 3s instead of 1s for last 6 sets