• 1. Warmup
  • Dynamic Warmup
  • Static Stretch
  • Hamstrings, Lizard, Overhead Box/Wall Stretch
  • 2. Strength
  • Strict Press
  • 10-8-4-2-2-4-8-10Make each set challenging
  • No more than a two minute rest
  • 3. Met-Con
  • 5 Rounds for Reps
  • 1 min Wallballs 20/14
  • 1 min rest
  • 1 min Power Clean 135/95
  • 1 min rest
  • 4. Strength
  • Back Squat 3×3 @82.5%