Dr. Jeckyll & Mr. Hyde Warmup

400m jog

  • 2min banded hip in extension
  • 2min banded front rack position


  • 3 rounds of:
    • 5 air squat
    • 5 hang power clean w/ empty barbell (3rd round complete 5 hang squat clean)
    • 15-30 sec dead hang
  • Build to working weight
  • Primer (at working weight)
    • 5 pullup
    • 5 hang squat clean
    • 5 wall ball
  • Stay warm until your heat. Hop on a bike or rower at a EASY L1 pace, walk nervously around the gym, or do some light active stretching. Keep warm without adding any excessive fatigue.