Warm-up:
200m Run
2×5 Wall Squat
2×10 Jump Squat
2×10 Squat
Mobility:
Mt. Climber Stretch, wrist stretch and ankle stretch
Strength:
2 Power Cleans + 3 Front Squats
5 total sets (do 3 warm-up sets first), working at 65%-75%
Notes:
You may go up in weight, but all sets/reps should be manageable.
For the Power Cleans work within your skill set (high-hang, mid-hang or ground).
Conditioning:
Working in groups of 2
2:00min Max Effort Double Under or Tuck Jump
3:00min Max Effort Wall Balls
-2:00min Rest-
3:00min Max Effort KB Swing or Ball Slam or Plate 2 OH(pick one you haven’t done in a while)
2:00min Max Effort Double Under or Tuck Jump
Notes:
This will not be a scored effort (so don’t sand bag it).
You will be sharing a station, one exerciser will do the wall balls first and one exerciser will do the KBS/BS/P2OH. Then switch stations after the 2:00min rest.