Monday

Warm-up

Core

2 x 12 reps overhead squat (slow and controlled; light wt.)

6 x 8 reps Hang Clean and jerk (Group reps) (50% of front squat)

1 x 20 reps overhead Squat (Fast reps but controlled)

Lunge Walk 100 yrds. (every 20 sec. move to push-ups after 10 sec. of push ups move back to Lunge until you finish 100 yards)

Static Stretch