Prep-work).
2 rounds:
-30' duck walk
-30' spiderman lunge
-30 second KB counterbalance squat

_______

BB Warm Up).
1 set-
x5 mid-thigh RDLs (focus on shoulders staying in front of the bar)
x5 mid-thigh RDL jump
x5 mid-thigh high pulls
x5 mid-thigh power cleans
x5 front squats
x3 3-position squat cleans (pausing at the high hang, mid-thigh, and mid shin positions on the way up and down)

*The intent of this barbell warm up should be to practice staying balanced throughout the lift, maintaining a close proximity of the bar to your legs, and prioritizing a full extension of the legs during the pull before using the arms to assist in the catch on the shoulders.
________

Oly Work).
Slow pull power clean +Front squat:
5x2+1 *BUILD TO A HEAVY COMPLEX SINGLE*

*During the "slow pull" you should focus on passing through both "phases" of the pull that we have been working on during the previous 3-week cycle with our pauses. The slow pull is intended to add fluidity to the transition from one phase to the next during the pull from the floor.

*As a reminder, the "leg-press" is the phase from the floor to roughly the knee. During this phase your back angle will stay the same and the movement will be initiated through the extension of your knees. The "sweep" phase is from roughly the knee to the high hang. During this phase you will keep the bar close to your legs as it travels up your thighs and your torso becomes slightly more vertical

("2+1" refers to performing 2 slow pull power cleans and then 1 front squat. In other words, each set will be 2 power cleans + 1 front squat)

________

Squats).
Slow eccentric front squats (3 count lower)
4x4 *BUILD TO A HEAVY SET OF 4*

*increase weight from last week 5-10 pounds from last week

*The point of the slow eccentric for us is to develop control throughout the entire squat. The last 3 weeks focused on development of proper posture and depth specifically in the bottom position. Now we will increase the time of each rep and slow the eccentric portion down to re-enforce this strong posture and position.

4-5 rounds
-100' Sled Push *fast and light
-50' Heavy d-ball Carries *heavy

-rest as needed between sets to maintain intensity-