Pre-game:
4x:20 sec couch stretch every position (hip, quad, hammies, split)
Warm-up:
1) 3x5 On-toe-split Jerk, working to a medium heavy and absolutely perfect set of 5 (use dominant leg only)
Strength:
2) Push-press 3x10 (light, no misses)
Note: If you did Push-press on Tuesday, you'll do strict press today 3x10
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3A) OHS 3x10
3B) Toe-to-bar 3x10-20reps with perfect form, or 3x10 Bar-taps
Conditioning:
4) For reps and quality:
6 rounds:
30 sec ME Sandbag Squats
30 sec rest
30 sec ME Burpee Box Jump
30 sec rest
Accessory work:
5A) DB Shoulder flies 3x10
5B) 3x10 elevated ring-rows (feet elevated to box, rings set to box height)
6A) 4x:60 sec Weighted plank hold
6B) 4x10 Cuban Press