| Exercise | Description |
| * dynamic warm up 10-15 minutes | Increase core temperature, muscle activation, mobility, CNS stimulation |
| A) depth jump | Perform 4-6 sets of 3 reps. Minimize ground contact time after stepping off of box. Rest 90-120 seconds before repeating. |
| B) Power clean from hang | Perform 6 sets of 1-3 reps. Rest 3-4 minutes before repeating. |
| C1) BB push press | Perform 5 sets of 4-6 reps: Rest 2 minutes before moving to C2 exercise. |
| C2) Neutral grip pull up | Perform 5 sets of 4-6 reps: Rest 2 minutes before restarting sequence. |
| D) Med ball scoop to wall | Perform 4 sets of 6-8 reps each side. Repeat when fully recovered. |
