10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 Maxercist row
2 x 10 KB Swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean or Head Cutter snap (just the first movement of the head cutter.
Then:
5x Clean
10x Split Jump, can use explosive step up if no split jump.
60 sec rest
5 rounds
Then:
8x Pull Up
8x Kneeling Russian Twist with landmine, or Kayaker if more athlete appropriate.
x 5 rounds limited rest
Then:
4×30/30 mtn climber plank
Cool Down plus mobility work