Saturday 130622
A. Run - 4 x 30m @ 100% effort; rest 2-3min (these are for maximum speed and power, this must be a straight-away run NOT a shuttle)
6.2, 5.9, 5.7, 6.2
B. BB. Squat Jump - 5 x 3 @ 30% 1RM; rest 3-4min (these are for maximum power and height, DO NOT SQUAT BELOW PARALLEL)
95
C. Squat Clean - 4 x 3; rest 2min (all 4 sets should be heavy, build up to heavy triple before starting "work sets")
185
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