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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
10 PVC Pass Throughs
5 PVC Around the world (Left and Right)
-into-
2 sets (empty bar)
30 second Row
5 Clean Grip Deadlifts
5 Clean High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans (above the knee)

**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy complex of 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (Above the Knee).

**3. Workout Prep**
2 sets
1 Rope Climb (1 Pull)
10ft Kettlebell Lunge
5/4 Calorie Row

Warm UpUpgrade Your Abs, Upgrade Your Life