Power Endurance
6-way Javorek DB Complex:
Hi-pull (from floor) +
Bent-over Row +
Hang Clean (basically a cheat curl) +
FSPP +
OHS & SOTS Press combo +
Push-up with One-arm Row
Six reps of each, non-stop
Three sets, increasing weight @ 2×20#, 2×25#, 2×30#
Then:
Warm up to:
3x DL @ + 5x Box Jump 30″ box
5 rounds
Rest 2:00
Then
3x Power Clean + 3x Jerk
5 rounds
Rest 2:00
Then
8x Front Squat @ 95 – 135# + 20cal Airdyne
3 rounds
Athletes Training: Mark, Michael, BDO, Sari