Lets talk about lunges for a second. I am going to use Hayden as an example. This was his first time in here, and this is not meant to pick on him. Lets first direct your attention towards the blue dashed lines. Hayden’s step was to shallow, which lead to his shin driving forward, with is torso following suit. Now looking at the green line, with a slightly longer step Hayden’s torso will be in a more vertical position.  His shin would be at roughly a 90 degree better engaging his hamstrings, and creating stability in his knee.

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Power Snatch 2, 2, 2, 2, 2, 2

Conditioning

Complete 5 rounds:

Max reps of One Arm KB Power Clean + Push Press (RT) w/ 2 pood – 60 seconds
Max reps of One Arm KB Power Clean + Push Press (LT) w/ 2 pood – 60 seconds
GHD Back Extension Isometric Hold – 60 seconds

Rest 1 minute between rounds.