Unstable surface training

Exercise Sets/reps. RI Tempo
Single-leg dumbbell clean (AIREX) → One-arm, one-leg dumbbell clean (AIREX)/ Squat snatch 3 x 8@/8 - 6 - 6 2' Explosive
Balance board rotational push-up (feet up/weight vest) 3 x 8 - 12 2' 2-0-2
Dumbbell clean & jerk 8 - 6 - 6 2' Explosive
One-arm, one-leg row (AIREX)/ One-arm, one-leg low row (AIREX) 3 x 8@ - 10@ 2' 2-0-2
Single-leg squat & chop around the clock (AIREX)/ Chopping side lunge 3 x 8@ - 12@ 2' -
YMCA on stability ball 3 x +2 reps/week 2' -
Single-leg back extension 3 x 10@ - 15@ 2' 2-0-E
Calf raise 3 x 15 2' 2-0-E