A. Warm Up

4 sets NFT

20m Reverse Bear Crawl

4 Single Leg Box Jumps/leg

*land on one leg, start low work your way up as you feel comfortable

10/arm DB Snatch or KB Snatch

*focus on fast hip extension

B. Strength

Pause Push Press

5-3-1-5 reps @ 21X2 Tempo

*build with each set, second set of 5 should be heavier than first *2 seconds from overhead to shoulder 1 second pause in the dip, explosive push press, 2 second pause overhead

C. Conditioning

4 rounds for time

40m Single Arm KB Rack Carry/arm

*Move slow and steady, should be heavy

1/.8 mile airdyne or 800m/700 row

15 Supine Toes to Bar

15 Russian KB Swings

*suggested weight 70/53 for both Rack Carry & KB Swings

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