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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
5 min AMRAP
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps

**2. Strength Prep**
10:00-15:00
Work up to a 6 rep max. Athletes should only need 4-5 sets of 3-5 reps. Finish the 6 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

**3. Workout Prep**
3 sets
1 power clean
2 box jump-overs
* work up in weight and box height *

Warm UpIt’s Not the Flexion It’s the Extension