Mobility

1. Tricep Smash – 2 Min Ea
2. Front Rack Stretch – 90s Ea
3. T-Spine Floor trace – 10/10
4. Childs Pose – 90s

Activation x 3 Ea

A1. 30s Goblet Squats                         B1. 30s Loaded Walking Good-mornings                  C. 30:15 x 3 Turf Side Shuffle

A2. 30s Push Ups                                B2. 30s OH Lunges

A3. 30s Med Ball Scoop Toss            B3. 30s Elevated Bridges

Strength

A1. 4/3/2/1 BB Clean

A2. 4 Pull Ups

Rest As Needed

-Then- 

5 min Wall Dip Drill(5) + Empty Bar Jerk Practice(5)

B1. 4×6 BB Jerk

B2. 5/5 Box Step Ups

B3. 10 Jump Slams

B4. 15-20 Banded Tricep-Extension

Rest As Needed3