Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

5x4 Box jumps work up to max height
3x Dot drill
500m Row

Power:

5-4-3-2-1 Reps of
Single arm snatch

Strength:

20-15-10-5 Reps of
Toes to bar
Ring dips

Then
3-3-3-3-3-3-3-3
Back Squat