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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
5 min AMRAP
10-sec Handstand Hold
5 Dumbbell Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy 1 front squats + 1 push press + 1 push jerk. Bar can be taken from the rig and athletes should move back far enough so as not to drop the bar into the rig if they fail. Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press.

**3. Workout Prep**
3 sets
3 Power Cleans (Build in weight)
2 Strict Handstand Push-Ups (start with ab-mats and progress down)
– rest 30 seconds between sets –

Warm UpBent Over Barbell Row