Proverbs 23:23
Power
4 Rounds:
25x Split squat rotational pass to the left 15lb med ball
25x Split squat rotational pass to the right 15lb med ball
4x 90 degree rotational long jump to the left
4x 90 degree rotational long jump to the right
20x lateral jumps over a 24 inch bench
then
5-4-3-2-1 reps of
Single arm snatch left hand
Single arm snatch right hand*
*Increase load after each set.
I like this kind of training for transferring your strength into athleticism. Snatches went 5x 75lb barbell, 4x 85lbs, 3x 95lbs, 2x 105lbs, 1x 105lbs
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