10x push ups
10x air squats
10x pass through
10x med ball cleans. (focus on form)
10x broad jumps with shoulder rotation in between
30x double unders
10x pull ups
5x ground to overhead
*If you can not yet get your double unders, it is a 4:1 ratio.
**ground to overhead is anyway.. clean and jerk, snatch, bar must touch the ground after every rep for it to count.