Essentials:
A.
4 Sets
Barbell Hip Thrust x 10 reps
On the 2:30 min Mark
Build to a Heavy final set
B.
4 Rounds
Dumbbell Hang Squat Clean x 7 reps
Single Unders x 50 reps
Fitness:
A.
4 Sets
Barbell Hip Thrust x 10 reps
On the 2:30 min Mark
Build to a Heavy final set
B.
4 Rounds
Hang Squat Clean x 7 reps 145/100
Double Unders x 50 reps
RX+: (165/115)
Performance:
A.
4 Sets
Barbell Hip Thrust x 10 reps
On the 2:30 min Mark
Build to a Heavy final set
B.
4 Rounds
Hang Squat Clean x 7 reps 195/130
Double Unders x 50 reps