1a. Clean & Split Jerk - 5 x 3 (~70-80%) - 185,190,195,200,205
2a. Clean Pull - 4 x 4 (~70-80%) - 235x2, 255x2
STRENGTH
As a superset: Rest 30 seconds between squats and jumps, 90 seconds between jumps and squats
[3a. Chain Front Squat - 4 x 2 (moderate; fast - explode out of bottom) 1 chain each
135x2, 185x2
[3b. Double Broad Jump - 4 x 1
16'9", 17", 16'10", 16'10"
Note: Each set of double broad jumps consists of two jumps, the second jump IMMEDIATELY follows the first jump. Measure total distance covered by both jumps.
4a. GHD Sit-up 3 x 8 (weighted) - 4lb ball throws w Preston
5a. Pistols - 22, 16, 10
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