10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge
Then:
One KB Swing Snatch (Or clean press if athlete can’t swing snatch) + One Reverse TGU + One Windmill equals one rep.
5x each side.
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump – 10 per leg
x 5
Then:
5x 250m sprint (or 60 sec air dyne)
1 :1 work rest
Then
30sec FLR +
5x KTE
3 rounds
Cool down with mobility