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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo
-into-
3 sets
5 Kip Swings
10 Ring Rows or 5 Pullups
5 Pushups
– into –
3 sets (Empty Barbell)
3 Hang Clean High Pull
3 Hang Muscle Clean
3 Push Press
3 Hang Squat Clean

**2. Strength Prep**
10:00 (3RM Hang Clean)
Work up to a Heavy 3 RM. Go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t add weight. The goal sis to find a 3RM in 5-6 working sets.

10:00-15:00 (Clean Deadlift)
Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If 1RM is unknown, then keep the weight moderate and work on form.

**3. Workout Prep**
1 set
2 Front Squat
3 Pull Ups
2 Shoulder to Overhead
2 Chest to Bar

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