Pre-game:
World's greatest stretch x10 each side
Warm-up:
3 rounds:
10 Jerk Grip OHS
3 Wall-walks or 20 Shoulder taps from plank
WL:
1) 5x5 Power Jerk @ 70-80% of 5RM
Strength:
2A) BS: 4x5@70%
2B) 4x10 Kipping HSPU
Conditioning:
3) For time:
100 WBS
Every time you have to rest or drop the ball, perform:
Drop 1:
20 TTB
20 KBS
Drop 2:
18 TTB
18 KBS
Drop 3:
16 TTB
18 KBS, etc...