Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Hang Power Snatch. 3 (sets) x 5 (reps). Focus on driving with your legs and opening those hips. The bar should feel almost weightless as you pull yourself under the bar to catch it above your head.
2. Deadlift. 7 x 2. Keep the weight you did last week on your 4th/5th set (whichever was lighter). Focus on a great start position and lowering the weight effectively to be in a great position to start the next pull immediately.
3. Military Press. 4 x 8. Incremental increases are all you are going to get from your shoulders. Focus on strict form and eliminating any body wiggle as you get to reps 6-8.
Complete 7 rounds as quickly as possible of 7 front squats (155#) and 14 push press (95#) or DB push press (25# DB). For the front squat, you need to clean the weight from the ground to replicate the necessity to attain good posture under pressure (an example of this in rugby is making an open field tackle). Use a weight that you can complete all 7 front squats without having to drop the bar. For the push press, pick a weight that you can easily complete 14 for the first 2-3 sets. Also, focus on finishing the lift with elbows locked out and carrying the gravity of the bar into the dip of your next rep.
Shoulders, lower back, hips, hamstrings, calves and achilles.