Clean High Pull + Power Clean from High Hang

2, 2, 1, 1 @ 65, 65, 70, 73 %

RDL

6, 6, 5, 4, 4 @ 70, 70, 73, 75, 75 %

Lateral Bound to Broad Jump

4 x 1

TRX Pistol Squat

3 x 6

Toes to Bar

3 x 6

Landmine Low Lateral Sway

2 x 6-8

SL Calf Raise ISO

2 x 45 @ 30

Push Press to Split Jerk

3 x 1 @ 70 %

Barbell Bench Press

6, 6, 5, 5

MB Supine Throw

3 x 3

DB SA Kroc Row

6, 6, 5, 5

Kneeling Landmine Press

3 x 8

Lu Raise

3 x 8

Eccentric Overload Barbell Curl

3 x 5-7

Pushup Yielding ISO off Benches

0:30, 0:40

Anaerobic Intervals

Muscle Snatch

3 x 3 @ 35 %

Snatch High Pull

3, 3, 3, 2 @ 75, 75, 80, 80 lb

Zercher Squat

3 x 8 @ 55 %

Back Bridge

3 x 0:10

Single Arm Russian KB Swing

2 x 8-10

V-Ups

2 x MAX

Floating Heel Split Squat Yielding Iso

2 x 0:30

Bear Position KB Pullthrough

2 x 6-8

Snatch Push Press

3 x 5 @ 65, 65, 70 %

Half Kneeling MB Shoutput

3 x 2

Pendlay Row

4 x 5

Handstand Shoulder Taps

3 x 4

Tricep Pushdown

2 x 12-15

GHR Oblique Crunch

2 x 8-10

Cable Reverse Flys

2 x 12

Rudiment Hop Series: 2x10 of each: -Forward Pogos, Backward Pogos, Lateral Pogos. 1x10 of each: -SL Forward and Reverse Hops 2x10 of each: -Deep Tier Side to Side Hops

Sprint

10, 10, 10, 15, 15, 15

Double Hurdle Jump

4 x 2

Hang Power Clean

2, 2, 1, 1, 1 @ 70, 75, 75, 80, 80 %

Back Squat

3 x 10 @ 63 %

Wide Grip Pull Ups

3 x 6

GHR Back Extension ISO

0:30, 0:40, 1:00