2×5 PVC OH Lunge (right + left =1)
2×10 PVC Pass Through
2×10 PVC Trunk Twists
2×10 PVC Good Mornings
Group: Snatch and Clean Drills
1) 5×3 Hi-Hang Power Snatch, light and fast
2) 5×3 Hi-Hang Power Clean + 1 Split Jerk(or Push-press), light and fast
You will do the 1 Split Jerk (or push-press depending on your skill level) after you do the 3 Hi-Hangs.
Warm-up 2×3 for each movement.
20 Pull-ups (C2B if you got them)
15 Ball Slams