Power/Strength

Warm up:
2 x 5 wall squats
10 x windmill
40m lunge and twist
10 x tuck jumps
10 x jump squats
2 min 30/30 PP/OH Hold

35 mins
MCB:
5<10>5:
50<100>50m shuttle
Burpee box jump
Power snatch (M: 40-50 kg, F: 25-35 kg)
Pistol squat
FSPP
Pull up (strict)
Clean (squat)

Finisher:
OH hold competition

Recovery/ Cooldown:
Easy movement
1 min bretzel
1 min quad roller
1 min KB armbar
10 mountain climbers