single leg glute bridge x 5/side
plank heel raises x 5/side
Goblet squats with 2 sec. hold x 5
wall angels x 10
kip swings x 10
A1 BS; 50×3, 60×3, 70×3, 80×3, 90×1-2×2 (with spotter)
A2 Strict Pull up cluster; by feel 3 clusters x 6 sets
4 CTB pull ups
4 Hang squat cleans 135-155/ 95-105
*adjust the hang squat clean weight to what is best for you position. The weight shouldn’t be overbearing, but not light either. You should be able to transition bt. the two movements smoothly and do the reps in a continuous fashion, but still feel the weight of the barbell.
hollow hold cluster x 10.10.10 x 2 sets
arch rock x 10.10
doggy pose x 60 sec.
wall stretch x 60 sec. per leg
lizard pose x 60 sec. per leg