4 Rounds:

• 20 Frankensteins
• 20 Inchworms
• 20 Heel to Hip
• 20 Toe touches
• 10 Meter Side Shuffle
• 10 Meter Side lunge

Static Stretching:

3 Rounds: 30 Sec each:

• Pigeon Pose (Right/ Left Leg)
• Couch Stretch (Right/ Left Leg)
• Squat Holds
• Calf/Ankle Stretch (Right/ Left Leg)

STRENGTH:

• Hang Power Snatch: 5 x 3 @ 80%: -pair w/ 5 x 5 Dumbbell (35/25#) Box Jumps 24″/20″
• Snatch Panda Pulls: 5 x 2 @ 80-90%
• Snatch Deadlift pause @ knee + Snatch Deadlift: 5 x 1+1 @100%
• Barbell Bent Over Row: 4 x 10 @135/95 95/65#

Recovery:
Shoulders and Spine