10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 KB Press & Stretch
2 x 5 Squat Jumps
2 x 5 Split Jumps (each leg)
Then:
Warm up to Jerk (or push press if more appropriate)
Then:
6 x 3 Jerk (heavy-ish)
Rest 1-2 minutes between sets, switch stance (forward foot) each round
Between rounds, complete 8x Reverse flies
Then:
10x KB Swings
10x Ball Slams
5 rounds, rest some between rounds
Then:
8x (20sec sprint / 10sec rest) at machine of choice or with jump rope
Cool Down, stretch, foam roll