Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill
Then:
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat + 8x Push Press
x 5 rounds rest as necessary
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down