1 set:
200m run
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
5 inchworms
10 leg swings/leg (forward and backward)
10 air squats (chest up)

1 set:
200m run
10 single-leg toe touches/leg
20 alternating plank shoulder taps
10 air squats (knees track toes)

1 set:
200m run
10 unweighted good mornings
10 push-ups
10 air squats (weight in the heels)

Wall-ball shot |

Progression // Focus
- 5 med-ball squats // Reach your hips back and push your knees out to initiate each squat.
- 5 med-ball push presses // Use the hips and keep the ball in a straight line as it moves overhead.
- 5 paused wall-ball shots // Squat down until the crease of your hip is below your knees and hold at the bottom for :01 between reps.
- 5 wall-ball shots // Moving slowly, glue your heels to the floor at the bottom of each squat. Drive through your heels to stand.
- 5 wall-ball shots // Cycle reps faster but maintain all the previous points of performance.

Power clean |

Progression // Focus
- 6 clean deadlifts // Heels down, eyes straight ahead, lumbar curve maintained.
- 6 hang power cleans // Full hip extension.
- 6 power cleans // Smooth below the knee, fast above.
- 6 power cleans // Shrug with straight arms and then drop and catch.
- 6 power cleans // Pull under the bar and land in a sound partial squat position.

- RX -
10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)

- INTERMEDIATE -
10 rounds for time:
3 power cleans (75/115 lb)
12 wall-ball shots (10/14 lb) (9/10 ft)

- BEGINNER -
7 rounds for time:
3 power cleans (45/65 lb)
8 wall-ball shots (6/10 lb) (9/10 ft)

- MASTERS 55+ -
10 rounds for time:
3 power cleans (75/115 lb)
15 wall-ball shots (10/20 lb) (9/9 ft)

1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch

10 rounds for time:
5 double-DB power cleans (35/50 lb)
15 single-DB thrusters
- Switch arms as needed on the thrusters.