Warmup
1. Power Clean and Jerk 3x5 @ 105, 115, 115lbs
2A. Single leg split squats 3x5
2B. DB incline bench 3x8
3A. Side lunges 3x5
3B. DB front raises 3x10
4A. 1-leg linear box hop 3x4
4B. Reverse lat pulls 3x8
5. Medicine ball: 10 vertical throws, 10 overhead slams, 10 standing parallel throws L/R, 10 standing perpendicular throws L/R, 10 chest passes
6. Core: 3x
a) Jack knife situps - 30
b) 1-leg glute bridge raises - 10
c) Oblique extensions (w/weight) - 15
d) Kneeling hip abduction - 12
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