Seated wall slides
Standing lag slides
Dynamic medball plank 30s
Push up x5
Press in dip (three different depths to identify high, medium, and low.)
Push jerk (coach two count tempo.)
Super set bench and high pulls to find working weights.
Push Jerk (4×3)
*Utilize three different depths during the catch.
**The goal is to increase ROM and develop comfort deeper in the squat.
***Keep weight across.
KB SDHP x20
Air Squat x30
*First three rounds of bench should remain unbroken. Final two should require multiple sets
**Keep the high pulls and air squats moving fast and near unbroken for the 5 rounds.