| Monday |
| Warm up |
| 2x: Leg swings front to back x 12/12 + forward lunge w/foot elevated on plate x 20s/20s + step back lunges x 12 3x: Barbell front squat x 10 + Barbell hang power clean x 5 + BB GM x 10 |
| Strength |
| – 3x: Banded Goblet squat x 10 + Seated band pulls x 12 + broad jumps x 5 – Hang cleans: – 5-4-4-3-3 (try to hit 85-90% on 3’s) |
| Work |
| 20-15-10-5-10-15-20. Before each set, complete a 150m Ski: – KB Swing – Plate sit up – KB Squat jump – Slams Ex: 150m ski: 20 of each movement, 150m ski, 15 of each movement, 150m ski 10 of each movement, etc. |
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