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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– strict shoulder
– RDL
– Kip swing
– broad jump

Then

FITNESS-
A. Push press x 3 x 5 – skillwork
+
10 min amrap
5 S2O
10 KB DL
15 box/plate jumps (24/20)
+
db ext rotation, 8/arm x 3

PERFORMANCE-
A. Split Jerk x 3 x 5 – skillwork
+
10 min amrap
5 S2O (135/95)
10 DL (135/95)
15 box jumps (24/20)
+
db ext rotation, 8/arm x 3




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