Heel balance “headers”:With the back half of the feet balanced on the edge of a bumper plate (taller athletes might need one for each foot) or rubber square, perform the “header” drill. The trainer holds a soft dodgeball a few inches above the athlete’s head and drops it while the athlete performs the dip-drive or “Oompa Loompa” attempting to send the ball straight back up in the air.
AMRAP in a given amount of time of
5 Hang Power Cleans
5 Push Press
10-20 Single unders