Mush!

(Athlete)

Hang cleans 7 sets of 5 @ 70%

Overhead squats 7 sets of 5

Back squats 5 sets of 2

Sled pulls 25 yards going forward, 25 yards shuffling backwards x 10

(Beginner)

circuit 4 rounds

Ball slams x 10
Push press x 10
Lunges x 10 each leg