- perform the burgener warm up with a pvc pipe.
- perform skill transfer exercises with a pvc pipe.
- box jumps x 5 reps as high as you can.
- snatch x 20% x1+snatch balance no dip. snatch x 30%x1+snatch balance no dip. snatch x 35% x 1+ snatch balance no dip x 3 sets
- v-up sit ups x 40 reps.
- back extensions x 50 reps.