General Warm-Up:
[6-12 minutes]
Squat Therapy: Pace: :02 down, :01 pause, :02 up. 
1) Athletes stand hand + forearm away from the wall // 3-5 squats. 
2) Athletes stand fist + forearm away from the wall // 3-5 squats. 
3) Athletes stand forearm away from the wall // 3-5 squats.

Medicine Ball Clean Progression: 15-25 total reps
Spend 5 reps per progression and spend more time at the clean.
Progression // Focus 
1) Med Ball Deadlift // Set-up 
2) Deadlift Shrug // Speed 
3) Front Squat // Knees out and heels down 
4) Shrug and Drop // Knees out and heels down 
5) Clean // Full extension 
6) 10 Medicine Ball Thrusters

Row:
This is a 1:00 test to decide on calorie totals for the workout.
Athletes looking for Rx’d need to hit the 18/14 calorie goals around 1:00 with 70-80% effort.

Rx’D:
5 Rounds:
18/13 Calorie Row
5 Squat Clean Thruster (165/115#)
18/13 Calorie Row
– Rest 2:00 btw. rounds

Level 2:
5 Rounds:
15/10 Calorie Row
5 Squat Clean Thruster (115/75#)
15/10 Calorie Row
– Rest 2:00 btw. rounds

Level 1:
5 Rounds:
12/8 Calorie Row
6 DB Squat Clean Thruster (35/25#)
12/8 Calorie Row
-Rest 2:00 btw. rounds

Accessory:
5 Sets:
10 Barbell Strict Press* 
*Use a light loading you can make unbroken.

Stretching:
3 Sets:
:60 Couch Stretch / Leg
:30 Lax Ball Roll / Foot
:30 Lax Ball Roll / Calf

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