Strength
Warm up 10 min jog or C2
Wall Squat 3 x 5
Goblet Squat 2 x 10
OTB 3 x 5
Squat Jump 3 x 5
Tuck Jump 3 x 5
then
Work up to 1RM on the Clean
6 x 3 at 80% of 1RM
rest 2:00 min between sets
then
10 Box Jumps 18” + 4 heavy TGU 2/side
3 rounds, rest as necessary
then
6 – 1 Pull up ladder
Later 30min Recovery Endurance