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 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
150m ski/row (hard!)
60sec rest
5 rounds
Then:
6 – 1 Pull Up Ladder; alternate with partner or rest some between sets
Then:
Pick 5 weights for KB swings and ball slams (increasing)
5x (10x KB Swings + 10x Ball Slams) Increase weights on each movement each round
Rest 2 minutes
Repeat.
Then:
Cool Down