Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
2:00 row @easy/mod pace
10+10 plate halos
20 plate hops
10+10 single leg deadlifts
10+10 single arm press
10 scap pull ups
then 2 sets with barbell
Halting Clean Deadlift (pause at knee 3s) + squat clean + jerk dip + split jerk x 3 times
then start to build to 60% and start main part