2 Forward rolls -> 10yd Line hop -> 10yd Roving plank -> 10yd Backwards Lunge walk
Dip Shrug Headers – Athlete stands while the trainer holds a foam dodgeball a few inches above his or her head. On the command “Go!”, the athlete performs the dip-drive-shrug of a Hang Power Clean and attempts to bounce the ball directly up in the air off the top of his/her head (versus forward as you would in a soccer game). For an added challenge, try it with an fully executed (unloaded) Hang Power Clean or Power Clean.
AMRAP in a given amount of time
2 Hang Power Cleans, reps ascending by 2 each round
1 Push press to overhead -> 15yd walk with DB overhead