400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) Recommend this is Trainer led
Elbows above the PVC: Trainer holds a PVC pipe horizontally in front of the athlete who stands in the hang position. Athlete performs a Hang Power Clean and tries to finish with elbows higher than the PVC in the front rack position. If appropriate, try the same drill for the Hang Squat Clean.
12-9-6-3 Reps of
Hang Power/Squat Clean
Handstand Kick ups/Donkey kicks