10 - 10 - Resonance (Olympic lifting, technical)

**Prep -**

90-90 Transitions

5 / 5

Right into

Hip External Rotation Kinetic Stretch

5 / 5

Rebounds

30 on / 30 off

x 3

**Dynamic Prep + Joint Prep -**

Dynamic Lunge

10m

+

Bear-crawl

10m

+

Third-world Squat

30 sec

+

Behind the Neck Press

10

x 3 rounds

**Block 1. -**

Hang Power Clean

2 x 6 - increasing weight each set

Rest as needed between

Snatch-grip High Pull

4 x 4

+

Ski-erg - Cals

10 x 4

Block 2. -

Front Squat - 4 sec lower - 2 sec pause bottom - quick up

4 x 4 - light-to-moderate load

+

Assault Bike - Cals

10 x 4