Warmup
2×200 meter run (slow, fast)
10 air squats
10 bear hug squat jumps
10 pushups

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Strength
Bench Press
Bench press 1-3-3-5-5-7-9
(increase weight every set)

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Skill
One-armed dumbbell squat snatch

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Workout of the Day
3 rounds for time:
10 one-armed dumbbell squat snatch (45/35)
10 med ball cleans (20/14)
10 plyo pushups (45/25)

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