A) 12 min to build to 5 rep max front squat taken off the floor (you can squat clean the first one)
If new to the lift do 4-5 sets of 1 power clean, 5 front squats
B) 8 min, 3 sets
5 nordic curls with partner holding feet
Hips extended -ves
C) 5 rounds, 10 min cap
8 Goblet step ups each leg
8 KB hang snatch each arm
24/16 16/12 12/8
D) Foot elevated hamstring stretch
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