| Warm Up |
| – 2x: Single leg compass x 3/3 (coaches cue) + Single leg hop x 20s/20s + single leg side to side hop x 20s/20s – 2x: Plank position shoulder taps x 10 (slow and controlled) + Wall walk x 2 (try to get chest to wall) + Dead hang with knees tucked x 30s – 2x: Side shuffle >< + power skip >< + bounding >< + broad jumps >< |
| Strength |
| 1) 3x: Hang power clean x 5 (one front squat on last rep) 2) 3x: Hang Clean x 3 3) 3x: Clean x 2 |
| Work |
| 15 minutes: – Single DB Bear crawl (Forward >/Backwards <) – Goblet squat x 12 – KB Clean and press x 5/5 – side/side/back/throw to wall x 10 Partner Finisher: |
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