| Friday |
| Warm up |
| – 2x: hurdle walks > + punter kicks < + lateral lunges > – 2x: High knees > + butt kicks < + side shuffles >< – 3x: Barbell high pulls x 5 + muscle clean x 5 + power clean x 5 + strict press x 5 (add little to no weight) |
| Strength |
| 5x: – Hang power clean x 3 – Hang clean x 3 – Push jerk x 3 |
| Work |
| – P Lot run before each set 20-15-10-5 – Box jumps/Step Ups (soft boxes) – plate ground to OH – plate sit ups |
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