Mobility- Shoulder crossovers
Warm Up: 5min amrap
4 x broad jumps
8 x Kipping swings(with band between leg)
12 x mb cleans
Power: Take 15mins to build up to a heavy complex of:
3 hang cleans, 1 jerk
Conditioning:
1000m run then
3 rnds of
50 doubles
12 front rack lunges 50/30 40/20 30/12
