10-15 Min Work Maximal effort Rest: As needed Notes: Work for height and/or distance Options: 1) Seated Jumps 2) Pause Jumps 3) Loaded Jumps 4) Countermovement Jumps

3-Position Snatch

6 x 1

Push Press

5 x 5

Dips

5 x 5

Pull Ups

MAX, 6, 6, 6

Seated Bent Over Rear Delt Raise

3 x 20

6-10 Reps Maximal effort Rest: Full/Near Full Notes: 10-15 yards. Vary starting position, vary starting cues, vary other parameters to make it more intentional

Split Jerk

6 x 3

3-Position Clean

6 x 1

High Bar Back Squat

5 x 5

Deficit Stiff Leg Deadlift

4 x 8

Hip/Groin Adduction

2 x 20

10 Min Work Maximal effort Rest: As Needed Notes: Jump after sitting/laying on the ground in some way. Can also start on your feet, get on the ground, and get up again before jumping (ex. Somersault + jump). Can jump for height/distance/1 leg/2 leg etc. Have fun and challenge yourself.

Snatch High Pull + Snatch + OHS

6 x 1

Close Grip Bench Press

5 x 5

DB Row

10, 10, 10, MAX

Oblique Sit Up

3 x 8

Dead Hang

3 x MAX

6-12 Reps Maximal effort Rest: As needed Notes: 10-15 yards. Sled, Prowler, MB, MB Throw + Chase, Hill Sprints Exercise sub options: 1) Unresisted Sprints

Clean High Pull + Clean + Hang Full Clean

6 x 1

Front Squat

6 x 5

RDL

5 x 6

GHD Back Extension

3 x 12

Seated Calf Raise

3 x 15