Pre-game:
4x:20 sec couch stretch every position (hip, quad, hammies, split)
Warm-up:
On-toe-split Jerk x10, alternating legs
3x5 On-toe-split Jerk, working to a medium heavy and absolutely perfect set of 5 (use dominant leg only)
Strength:
1) Push-press 3x8@80% of 10RM
2) OHS 3x8@80%of 10RM
Conditioning:
3) With a partner:
20 rounds total (10 each):
12 WBS
6 TTB or Bar-tap
***Partner 1 does 1 round. Partner 2 does next round, etc. Rounds should be fast and unbroken.