Explosive lower dynamic warm up
Deadlifts

3 x 7 reps

build to a 7 rep MAX

use sets 1 and 2 at heavy weight to build

to last set at MAX 7 REP

16 min omem

1) Maximum 3 rope climbs

2) 10 x pressups 5 x deadlifts 100/70kg

3) Row 180/150m scale ( 35/40 seconds )

4) 10 x power snatch 35/25kg

scales reps and weight for ability