Explosive lower dynamic warm up

Deadlifts

3 x 10 reps

build to a 10 rep MAX

use sets 1 and 2 at heavy weight to build

to last set at MAX 10 REP

5 min OMEM

2 x power cleans ( heavy)

on minute 6 straight into

5 min amrap of

squat clean thrusters 60/40kg