| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR calves + Knee drivers | 30″ + 10ea | ||
| SMR hamis + snow angels | 30″ + 10 | ||
| SMR glutes + Open the gate | 30″ea + 10ea | ||
| SMR back+ “T” spine | 30″ + 10 | ||
| SMR quads + Infant squat | 30″ + 10 | ||
| Activation: You-go-I-go | |||
| MB clean | 2 | 10 | |
| Inch worm | 2 | 5 | |
| MB RDL | 2 | 10 | |
| Squat jump | 2 | 10 | – |
| Pyramid | |||
| A1- SA DB Snatch | 2/4/6/8/10/12/10/8/6/4/2ea | ||
| A2- Hop-ups | 12/10/8/6/4/2/4/6/8/10/12 | ||
| Timed Reps | |||
| B1- KB RDL to goblet clean to OH press (CHAIN) | 4 | 1′ | |
| B2- Band biceps curls + Alt. KB swing | 4 | 1′ (15+swing to end of minute) | 1′ |
| C1- Dbl. KB clean to tall kneeling walk-up(CHAIN) | 4 | 1′ | |
| C2- MB OH throw + out-out-in-in | 4 | 1′ (10+ until end of minute) | 1′ |