warm up
spend 10 minutes jumping rope- start with singles and work to doubles
strength
7×1+1 clean pull, clean
for the clean pull, try to get the bar as high as you can, then immediately do a full clean. as heavy as possible to complete all reps.
conditioning
3x, resting 5min between rounds. each round should be 100% effort.
50 du
10 kb push press 12kg/8kg PER ARM
10 pull ups
stretch
calves
standing hamstring
shoulder extension
