10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – Over Head
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press
Then:
Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups.
Then:
5x KB Clean +
5x Step Ups per leg (use same weight as cleans, hold at Front Rack or Farmers Carry athlete’s choice)
6 Rounds, Rest as necessary
Then:
10 to 1 Ladder of each:
Ball Slam +
Pull Ups
(10/10, 9/9, 8/8, 7/7…)
Rest as needed
Cool Down