1. power box jumps 15-20 x 1 @ submax height (ABOUT 3 INCHES BELOW MAX JUMP)
2. muscle snatch 3x5
3. hang power snatch + overhead squat 5x3
4. snatch pull 5x5
5. pull ups 3-5 x submax
6. prowler sprints 6-10 x 30 meters
2. muscle snatch 3x5
3. hang power snatch + overhead squat 5x3
4. snatch pull 5x5
5. pull ups 3-5 x submax
6. prowler sprints 6-10 x 30 meters