Warm up: 4 lines:
marchers, high knees, heel flicks, over unders, lunge twist squat, spidey lunges, crab walks.
Movement prep: Leg swings and scorpions Burgner warm up and skill transfer
Strength: Take 15mins to build to a heavy complex of:
high hang clean + hang clean
50 walking lunges
5 wall walks(10strict hspu)