Warm-up: 3 sets with a barbell
5 Hang Muscle Snatch
5 OHS
3 Hang Muscle Snatch
3 OHS
Add weight each set but keep light

Mobility: 3 way shoulder/lat stretch
30 sec in each position
10 Supinate Grip Barbell Rows

Strength: 4 rounds
TGU x 3each AHAP, rest 30sec
Reverse DB lunges x6 each, rest 30sec
Russian Twists x20 each side, rest 30s

HDB Billie
6 rounds: Sled push Down/Back (25/0)
5 GHD Sit-ups

Cool down: 5min group static stretching – calves, ankles, hamstrings