TrickyFit Warm up video
PVC Pipe front squat x 50 +30 MB (Medicine Ball) squats
MB Squats- Spend 5 seconds at the bottom of your squat with your bottom resting on a medicine ball and power up to full extension, straight legs and open hips, then drive your butt quickly down to the bottom position. Each rep will take around 6 seconds so 50 reps will take about 5 minutes. Go for 5 minutes then shake it out for a 2 minute rest.
Heavy clean 90% of 1RM (1 Repetition Maximum)
3 warm up sets of 5 reps @ 25%, 45% and 75% of MAX Clean
8 sets of 3