Followed by skill work, i.e. Rope climbs, muscle-up, double-unders etc...
Barbell lunges (115/85)
BB cannot be taken from a rack. Must power clean from the ground. Lunges can be performed with the BB in the front rack or back squat positions. Knee must gently "kiss" the ground in order to count as a rep. Each lunge counts as one rep. For example, left leg lunge...right leg lunge = 2 reps...comprendo?
BB lunges (155/105)
BB lunges (select appropriate weight...ask coach for assistance)
Hand release push-ups