Fitness
4 sets
Sand bag clean and press x 10
Russian step ups x 10 each leg
10-9-8-7-6-5-4-3-2-1
DB Push press
TRX/Ring rows with feet elevated
Performance
4 sets of complex w/KB:
5 Russian swing (right then left)
4 Cleans (right then left)
3 Jerks (right then left)
Rest 60-90 seconds between sets
10-9-8-7-6-5-4-3-2-1
DB Split cleans 30#/15#
Pull ups
Sport
2 hand KB clean and Jerks
5-5-5-5-5
Work up to heavy KB’s
10-9-8-7-6-5-4-3-2-1
DB Split cleans 40#/20#
Pull ups
