Power

Warm up
10:00 – 5:0030/30
wall squats
squat jumps
tuck jumps

Work up to Heavy Power Clean
Then:
3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds
Then:
10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds

Finish with static holds:
FLR 2:00
Dip Hold 1:00
x 2

Athletes training: Frank and Kelly