Warm up
Mobilise as necessaryGlute activation drills
2 rounds
30 seconds of air squats
30 seconds holding a squat at parallel
Strength
Front squat for 12 sets of 2 reps at 75%. Concentrate on speed and perfect technique.Deadlift for 6 sets of 1 rep at 65%
Olympic Weightlifting
EMOM for 10 mins1 x clean
1 x hang clean
1 x jerk
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