WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press – Thrusters

Set 1
3 Single-Arm KB Front Squats / Arm
3 Single-Arm KB Push Press / Arm
5 Kip Swing

Set 2
Use workout weight
3 Single-Arm KB Squat Clean / Arm
3 Single-Arm KB Thrusters / Arm
5 Knee to Elbow

Set 3
Use workout weight.
3 Single-Arm KB Thrusters/ Arm
3 Kip Swing
5 Toes to Bar

CONDITIONING
“I REMEMBERED DIFFERENT”

30-20-10
Alternate KB Clusters #24/16
Toes To Bar