Warmup: 2 min or 500m Row, then- movement prep with Coach

1) 15 min Max- Low Hang Clean+Front Squat+3 Jerks (first with 2 sec pause in dip)

2) 3 sets- 10 DB RDL- heaviest possible, Max UB Supine Ring Rows, rest 2-3 min


-2 min barbell quad smash

-2 min barbell hamstring smash