Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
8x Box Jump
100m ski/row (hard!)
60sec rest
5 rounds
Then:
8x Chest/Bench Press + 10x Anchored Leg lower (feet can be weighted
Rest 1 minutes
x 4
Then:
6 – 1 Pull Up Ladder rest only as needed to complete.
Then:
Cool Down mobility work