Deep Tier Plyos

1 x 1

3-Position Muscle Snatch

3 x 1

3-Position Snatch

1 x 1

Bench Press

3 x 5

Pull Ups

3 x MAX

Weighted Sit Up

3 x 12

6-10 Reps Maximal effort Rest: Full/Near Full Notes: 10-20 yards. Vary starting position, vary starting cues, vary other parameters to make it more intentional

3-Position Clean & Jerk

1 x 1

Back Squat

3 x 5

Stiff Leg Deadlift

1 x 25

Hip/Groin Adduction

2 x 12

10 Min Work Maximal effort Rest: As Needed Notes: Start with both knees on the ground, jump up onto your feet and immidiately jump again. Jump for height/distance, linearly/nonlinearly etc. Get creative & be athletic.

Low Hang Pause Snatch

2 x 2

Bench Press

2 x 10

Plyo Pull Up

1 x MAX @ 12:00

Speed Press

3 x 12

Side Bend

3 x 20

6-12 Reps Maximal effort Rest: Near full Notes: Perform a short sprint (10-20 yards) after 1 or 2 changes of directions. Exercise sub options: 1) Linear Sprints

Pause Power Clean + Push Press

2 x 1

Front Squat

2 x 10

RDL

2 x 10

Rhythm Split Squat Drops

3 x 45