A) Sumo deadlift 8 reps x4 R:2 min 65%, 70%, 75%, 80%
B)Glute Bridges with barbell 8-10 x4
C) Single leg med ball Hamstring curl 6-8 each leg x4
D1)GHD sit-up 10-12 x4
D2)GHD Back extension 10-12 x4
2 PC+ 10 yard Farmer Carry
80% for Power Clean
Farmer Carry use a heavy weight. Try using 40 lbs dumbbells to start. Then go up or down in weight depending on your ability.
Set up cone 60 yds.
Sprint up and jog back x20.
Get every sprint in 10 seconds or less.
Use jog as recovery. At sprint 10 take 60 sec rest