Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
5 Deadbugs (each side)
5 Hang Muscle Clean (Empty Bar)
5 Shoulder Press (Empty Bar)
10 yd sled push
10 yd sled pull
5 yd butt kickers
5 yd high knees
* If no sled then perform either 30 seconds on a bike or 10 Air Squats

**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**
2 rounds each
4 Toes to Bar
2 Hang Squat Cleans (build in weight)
10 Yard Sled Push

Warm UpSkills and Drills