WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Halo
10 Goblet Squat
5 Windmills, per side
MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – Kb Snatch
CONDITIONING
AMRAP 20′
21 Wallballs Shots #9/6
18 Alternate Kb Snatches #24/16
100 mt Shuttle Sprint
12 Box Jumps Over
ACCESSORY WORK
Superset 1:
Dumbbell bench press 4×8-12
Dumbell shoulder press 4×8-12
Superset 2:
Incline bench press 3×8-12
Seated dumbbell side laterals 3×12-15
Superset 3:
Pull Ups Band crossovers 2×15-20
Barbell upright rows 2×12-15
Dumbbell shrugs 3×10+10
Then:
20-30 minutes Recovery Row/Bike/Run 55% Fc Max
