Essentials:
Mobility
Standing Straddle x 3min
Seated Straddle x 3min
Dragon x 2min per leg
Lizzard x 2min per leg
B.
5 Sets
Right Leg Lunge Jump + Squat Jump + Left Leg Lunge Jump + Squat Jump x 7 Cycles
On the 2min Marks
C.
10-8-6-4-2
Clean and Jerk
Box Jump
Fitness/Performance:
A.
Mobility
Standing Straddle x 3min
Seated Straddle x 3min
Dragon x 2min per leg
Lizzard x 2min per leg
B.
5 Sets
Right Leg Lunge Jump + Squat Jump + Left Leg Lunge Jump + Squat Jump x 7 Cycles
On the 2min Marks
C.
10-8-6-4-2
Clean and Jerk 115/75
Box Jump 30/24