10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Frog Hops
2 x 5 Reverse Flies (light DBs or bands)
Then:
Warm up to Medium Heavy Clean and Press (Can use BB, 2 KBs, or can do Head Cutter with single KB)
Then –
5x Clean and Press
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then:
10x Anchored Leg Lower
5 x Pull Over
30sec Kayakers
x 5, Rest as necessary
Then –
Cool Down with mobility work