Day A

1 Warm-up

• Row (3 min)
• Band glute bridges: https://youtu.be/-CiWQ2IvY34?si=Dn6K_NncFePxTd60
• Monster walks: https://youtu.be/snbNxUIUQPc?si=p2O11BleRvFlcddS&t=4

• 2×10 air squats + jumping lunges

https://youtu.be/zhGVm7IBPuY?si=417fAHknTrSuzwZO&t=22

2 Jump Training

• Box jumps: https://youtu.be/52r_Ul5k03g?si=wiO3H6FCkm4ImK8B

• Depth jump to vertical reach: https://youtu.be/AzPJZHOmGEg?si=RHyhwNfYzQiRU3r4&t=3

• Med ball slam: https://youtu.be/QxYhFwMd1Ks?si=pIPC-jYjv6juJWV9&t=10

3 Olympic Skill Progression

• Hang Power Clean, 4×3: https://youtu.be/3Z49G0OsLMY?si=asht21cMN0y3-h8Y&t=4

• Push Press, 3×5 (progressive load): https://youtu.be/iaBVSJm78ko?si=L8NBWCiI67NFsfYP

• 8 Wall Balls: https://youtube.com/shorts/WGM7FjbDJUA?si=sFMbeGiwL4FTiXLq

• 6 Burpees: https://youtube.com/shorts/wF1N48xFcdQ?si=hw5Hv_BaPMOA5L6O
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