Warm Up: Tag games (bear crawl, crab walk, bunny hop, skip, army crawl) if you get tagged you must perform 5 jumping jacks to get back in the game
Cone drills on the turf (Sprint, side shuffle, &suicide drills)
Skill: Hang Dumbell Power Cleans (Jump, Jump Shrug, Jump Shrug & Catch) Start with fists only, then move to light dumbells.
Strength: 5 X 10
Dumbell or Kettlebell Deadlift
WOD: 5 Minute AMRAP
10 Sit Ups
10 Hang Dumbell Power Cleans