Warm up
Mobilise as necessary
Glute activation drills
Three rounds NOT for time
5 burpees
10 box jumps 24/20
5 inch worm
Strength
Establish a 1RM back squat
Olympic Weightlifting
Every 30 seconds for 8 minutes
1 x clean
In an 8 minute window...
"Grace"
For time
30 ground to overhead 62.5/42.5
In the remaing time:
Max distance row
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