1.) Recovery: Spend 5:00 on recovery of your choice. This can be foam rolling, stretching, or targeted work i.e. lacrosse ball massage
2.) Strength: Clean Pulls
*Progressing from the clean deadlift, the clean pull uses the same start positioning finishing in an extension of the hips, knees, and ankles. Work on controlling balance throughout the entire ROM. Do not exceed a weight you can clean.
3.) Conditioning : 21-15-9
Kb russian swings
F: 20″/16″; Ring Rows; 35#/25#
P: 24″/20″; Kipping or band assisted pull ups; 55#/45#
C: 30″/24″; C2B pull ups; 70#/55#