Strength

Warm up: 10 mins
2 x 5 wall squats
2 x 5 dislocates
10 mtn climbers
5 x DL @50%
5 x DL @70%
5 x DL @80-85%

5 mins
1Rep Max: DL

MCB:
Push Jerk/ Split Jerk – work to 80-85%
12 x 3
In rest complete
5 x box jump
3 x chest to bar pull ups

Finisher:
6-1 russian twist
KTE
2 x TGU

Recovery/ Cooldown:
5 minutes continuous easy movement
10 x scorpion
Shoulder trigger point
Kb shoulder set