WARM UP – 6 TO 8 MINUTES 

MOBILITY – WRIST AND ANKLE

MUSCULAR STRENGTH – 

CLEAN TO HIGH PULL – 4 X 3 @ 80%

DB SNATCH – 3 X 3 EACH ARM

SQUAT JUMP FROM FULL CATCHERS POSITION BREAKING CONCENTRIC/ECCENTRIC CHAIN – 3 X 6

METABOLIC CONDITIONING – TABATA WORK 20 SECONDS ON 10 SECONDS OFF

A: WALL BALLS TO YOURSELF EMPHASIS ON GETTING BALL AS HIGH AS POSSIBLE EXPLODE UP

A: BUTTERFLYS SIT UPS

THEN

B: PLYO PUSH UPS

B: DB ROWS

THEN

50 X BIRD DOGS

50 X PLANK SHOULDER TAPS

STRETCH/COOL DOWN –