Dynamic warm-up:
– Shoulder warm-up
– Run 400m, 30 abmat sit-ups, 20 scapular push-ups, 10 pull-ups
then…
On the minute for 10 min:
Odd- 5 TnG power snatch – light/moderate load
Even- 20 double unders
+
On the min for 10 min:
Odd- 5 push press – moderate load
Even- 5 high box jumps
then…
surprise ending