A. Warm-Up
5 min AMRAP
10 shuttles up&back in gym
10 burpees
10 lunges
10 kick and twist
A2. Activation
30 Band pull aparts
2 sets
10 External rotation p/side (fractional plates)
Rest 30-60 sec between sets.
B1. Pendlay/Barbell Row
5x3-4
Rest 30 into
B2. Dbell Floor Press
5x5-6 (light)
Rest 2 min at end of superset.
C. Conditioning
5 sets
30sec burpees (All OUT pace)
30 sec max power clean 50/35kg
Rest 1 min
D. Cool down/mobility