• 1. Warm-Up
  • Run 400m
  • Static Quads/Hamstrings
  • 3 Rounds
  • 8 Light SDHP
  • 12 Jumping Squats
  • 2. OLY
  • Every 30 sec for 7 mins
  • 2 Hang Squats Cleans @60%
  • 3. Met-Con
  • 5 Rounds for total reps
  • 1 min ME Box Jumps 24/20
  • 1 min ME Push Press 115/75
  • 1 min ME AbMat SU 
  • 1 min rest
  • 4. Strength 
  • Back Squat 5×3@85%