POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
30m OH Walking Lunge (single arm, forward/backward each side)
Then:
Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB)
Then:
6 x 3 Heavy Jerk (or Push Press)
Rest 2 minutes between sets, during rest:
5x Reverse Fly (DBs or x-sym bands)
10x Frog Hops (or 10x air squats fast if jumping is no go)
Then:
10-1 / 1-10 Ladder
Pull Up / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
If time:
5x200m ski/row hard, rest 60sec between each sprint
Cool Down