For ALL levels of athletes

For ALL levels of athletes

Warm up: CFW X2, Pizza Game
Pre-Mobility: Banded hamstring flossing on rig x 60s on each side

Health and Fitness:
A. 0:10-0:30

A. Three sets of:
A1. Deadlift x 3-5 reps, Rest 60 seconds
A2. DB bench press x 3-6 reps @ 2111, Rest 60 seconds
A3. Mountain Climbers x16, Rest 60 seconds
B. 0:30-0:50
Every 3 min x 5 sets complete
6 Deadlifts
12 DB Push Press
12 Weighted Burpees
*Skill work of choice, if time


A. 0:10-0:35
Burgener Warm up x3
Jerk Footwork practise

B. Every 2 min for 6 sets: (12min)
Clean & Jerk x 1, build to a single for today

C. Every 2 min x 5 sets complete
6 Hang Power cleans
10 S2OH
12 Burpees over the bar
Mobility: Foam Roll, Pigeon, spider man, up-dog