Deadlift Opener
Core Aux.

or

Back Squat 5×5 @ Monday’s 3×5
Bench Press 5×5 @ Monday’s 3×5
Deadlift 5-5-5-5-5

If doing the Open Rest

or

Foam Roll
Monostructural Movement
- Jump Rope x 100 bounces
Active Warmup
- Leg Pendulum 1x10ea. way
- Wall Support Butt Kicks 1x10ea.
- Around the Worlds 1x10ea. way
Dynamic Warmup
- Walkouts 1×10
- Running Butt Kicks 1×20 steps
- Running High Knees 1×20 steps
- Skip for Height 1x10ea. leg
Joint Mobility/Lengthening
- Joint Rotations (ankle/wrist) 1x10ea.
- Rhomboid Extensions w/Swiss Ball 1x10ea.
- Prisoner’s Walk 1x6ea. way
Muscle Activation
- Scapula Dips 10
- Reverse Therapy Squats 10
Core
- Barbell Overhead Circle Walks 3×1 complete circle
- Marching Bridges 20
Balance Warmup
- Bodyweight Box Step-Ups 1x10ea. leg
Functional Movement
- Bar Warmup
Reactive Warmup
- Quick Step Burpees 3×4
Resistance Training
- Snatch 5×2/80%
- Clean + Jerk 5×2/80%
- Front Squat 3×3/85%
- High Intensity Jumps (Depth Jumps, Flying Squirrel, Seated Box Jump) 5×6
- OH Supports 3×5

Rest