Movement Prep 2 sets

Mini bands: Wide stance knee collapse and expand x10

Mini bands: Low crouch walking forward and back

One leg Romanian Dead lift stretch x8

Warrior pose knee to elbow x5

Power 3 sets

Clean progression: front squat, jump stance, jump shrug, hi pull, hi pull clean

Strength 3 sets

One leg Romanian dead lift 65lbs DB x 8 each leg

Bent leg hamstring stretch x5

One leg squat holds 45 seconds

Kneeling hip flexor stretch x5

Auxiliary x2

One arm KB swings 53 lbs x 8

shot put  12 lbs drop and grab 1 min each hand

Grip rotation and flick 3 positions x 10

Recorded on August 19, 2009 we ran out of heavy dumbells at the gym so we had to get a little creative.