A. airsquats, ankle rockers, buddha prayers, cossacks, samson, scap cirlces, arm circles. Sticks - sott press, OHS, Snatch Drills
B. WEIGHTLIFTING TOTAL
Establish 1RM Snatch
Establish 1RM Clean & Jerk
Total is summation of Snatch + C&J
Once you miss the same weight twice you are done the lift.
C. 4 MINS MAX WALL BALL