Friday 11/4
Warm Up
3:00 Machine of Choice
2:00 of Glute Activation
10 Spiderman Lunges
20 Jump Squats
:10 Strength
Squat Clean Warm Up
1×3 Power Position
1×3 Hang, at knee
1×3 Tempo Pull Squat Cleans
then,
Squat Cleans
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 minutes between sets, drop and reset.
Goal is for the last wave to be heavier than last
week’s last wave.

:55 Cool Down
Couch Stretch 1:00/side
Pigeon Pose 1:00/side