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The Ball Buster

Medicine balls are a great way of training for power without the technical skill required for traditional power movements such as the clean and the snatch. This medicine ball circuit trains the core through a variety of movement patterns for a truly integrated 360-degree approach. Note that you can perform this circuit by throwing the medicine ball to a partner (preferred) or against a padded or reinforced wall.

Try this workout before completing the full workout: 4 reps per side of the world's greatest stretch, 6 reps per side of hip rocker and inverted hamstring stretch, 8 reps per side of shoulder sweeps.