3 Sets:

• Shoulder Press x 5
• Walking Lunge x 20 Steps

Strength:

3 Sets:

• Jerk Balance x 3

3 Sets:

• Shoulder Press x 3 + Push Press x 5

Skill:

• Push Press
• Kettlebell Swings
• Push-Ups
• Sit-Ups

• 10 Minutes Mobility

3 Sets:

• Shoulder Press x 5
• Walking Lunge x 20 Steps

Strength:

3 Sets:

• Jerk Balance x 3

4 Sets:

• Split Jerk x 3

Skill:

• Push Press
• Kettlebell Swings
• Push-Ups
• Sit-Ups

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 8 Sets:

• Snatch x 1.1 reps (rest 10 seconds between singles)

B) 5 Sets:

• Halting Snatch Deadlift + Snatch Pull
• Rest 60-90 seconds
• Toes to Bar x 10
• Rest 60-90 seconds

Skill:

Barefoot Running on Infield Grass

• 240 Meter Sprints – progressively faster each set (80%, 85%, 90%, 95%)

(Perform these barefoot on a football field if possible. Starting at one goal post, run up and around the other goal post and back.)
Rest 3 minutes

C) 2 sets:

• Run 400 Meters @ 85-90%
• Rest 3 minutes