snatch with high hips work to 1RM
clean with high hips work to 1RM
*note high hips means start the pull with your back as close to parallel to the ground as possible, but keep the back arched!
20 Squat Cleans - 155/105
50 Wall Ball - 20/14
pullups do 4 sets of 10. Add weight if possible.
sled drags 4 trips of 40 yards. take long slow steps
single arm KB swings, 4 sets of 10 with each arm