Two sets of:
Med Ball Hamstring Curls x 5 reps
Hollow Body Hold x 30 seconds
A.
Take 2 minutes to draw out your footwork
And then . . .
Every 90 seconds, for 15 minutes, complete:
Jerk x 1 @ 85% (focus on mechanics)
Build over the course of the 10 sets
Non-barbell option- 5×5 seated and unsupported db press w/1 second pause at top of each rep
B.
Eight sets of:
Deadlift x 1 reps @ 80% of 1-RM Deadlift
Rest 2-3 minutes
Non-barbell option- 5×15 kb swings (at appropriate weight)
C.
Every 5 minutes, for 25 minutes, complete:
400 Meter Run
Bar muscle x 5 (scale to jumping or 10 c2b or regular pullups)