A. Dynamic Stretches
B. (For quality)
10 x (4 Spider-Man lunges + 3 toe squats + 2 jump squats)
Rest 5-10 seconds after each set
C. (For Strength/ Technique)
5 sets (3 dbell power clean + 3 dbell hang power clean + 3 dbell hang squat clean)
(Pick load for strength)
Rest as needed after each set
D. (For quality)
10 sets (10 second L-sit or hollow hold + 5 v-ups)
Rest as needed after each set
E. Static stretches
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