WARM UP 2 X'S:

  • Short lap
  • Then coach lead warm up  

Mobility:
5 min foam roll or Lax ball smash

WeightLifting:
Hang Power Snatch (5 total sets) 
3 reps at 50%, 60%, 65%
2 sets of 2 reps at 70%

Barbell Lunges
5 sets of 5 reps

Power Jerk from behind the neck
3 reps at 50%, 60% , 65%
2 sets of 2 reps 70%

Conditioning:
5 rounds, with 1 min rest in between
6 pull ups
6 push ups
6 pistols or 6 jumping lunges

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