Aerobic Base

S w/u

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Box jump series (off of one, immediate rebound onto another) @

10”/16/20/24/30

2 sets

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Barbell complex: 6x of each

RDL + bent over row + hang clean + front squat + push press

4 rounds, increasing weight, starting with the empty barbell

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Work to 70% of power clean max

3x power cleans at 70% 1RM (speed emphasis) + 3x max height max effort box jumps

4 sets, 2 mins rest between sets

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6x 30/30 row @ 2k -7sec

4min rest

6x 30/30 row @ 2k-7sec