Basic
Four sets of:
Bulgarian Goat Bag Swings x 15 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds

Two sets of:
Row 500 Meters/ride 800meters/run 400m
Rest 5 minutes

Performance
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

Two sets for times of:
Row 500 Meters/ride 800meters/run 400m
Rest 5 minutes