Warm Up:
Dynamics
3 rounds:
10 KB RDL's (single leg)
10 Glute raises (leg raised) Hold 5 seconds at top position
1 min pole squat, sit in bottom and mobilize
4 x 6 Back Squats at heaviest weight (same all sets)
rest 3 mins btwn each set
3 x 2 Clean pull/muscle/dynamic with bar
Clean Pulls
4 x 6 @ +20lbs 1RM
2 x 2 @ +30lbs 1RM
Adv from floor/int from hang/beg from high hang, no load
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