Power

Warm up 10:00 yoga, jogging, jump rope

Then:
3 x 5 wall squats
3 x 5 KB Press Bell Up
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunges 8 – 10#
3 x 5 Squat Jumps
Then:
Work up to 3 RM on the Power Clean
6 x 3 Power Clean @ ?
Rest 2 – 3 min between rounds; during rest complete 5x Heavy Bench Press (approx 5RM)
Then:
20x Split Jumps (10 per leg) holding 2 DB @ 5 – 10#, work on height in jump then complete 50m sprint, be careful not to fall (seriously)

5 Rounds, rest 2:00 between rounds
Then:
Complete a 10 – 1 KTE Ladder for time

Later Recovery Endurance