• Dynamic Warm Up

Strength:

3 Sets:

• Back Squat x 5

*Add 5 lbs from last week

Skill:

• 10 Vertical Jump touch to 8-10″ object overhead
• 5 Hang Squat Clean
• 5-10-15-20-25 yard shuttle run
• Rest 90 Seconds

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

• Set 1 = 5 Reps @ 75%
• Set 2 = 3 Reps @ 85%
• Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of your Established Max.

Skill:

• 10 Vertical Jump touch to 8-10″ object overhead
• 5 Hang Squat Clean 95/65
• 5-10-15-20-25 yard shuttle run
• Rest 90 Seconds

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Front Squat x 4 (Work Up to 92% of 3RM)

B) 3 Sets:

• Back Squat x 6 (Up to 80-83%)
• Band Pull a Parts x 15-20

C) 3 Sets:

• Clean Pulls x 5 @95, 100, 105%

Skill:

• 5 Hang Clean Panda Pull (65% max clean)(Straps OK!)
• 3 Single Leg Tuck Jump (Right)
• 3 Single Leg Tuck Jump (Left)
• Rest 90 Seconds

B) 3 Sets:

• 10 MB Squat Jump Toss (30/20)
• 14 Heidens/Speed Skater (4’/3’) (over and back = 1)
• Rest 90 Seconds

C) 5 Sets:

Carolina Shuttle

• 5-10-15-20-25 yards (Touch line wth hand each change of direction)
• Rest 90 Seconds between efforts.

• 10 Minutes Mobility