Workout:
3x20 body Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
4x15 yard Burpee/Broad Jump
Then:
Group A
Power Clean and jerk
4x5
then
Work up to Power Clean 1RM
or
Group B
power clean
KB swing
200 run
21-15-9
Then:
5x5 KB Clean & Jerk (single arm)
Then:
12x2 TGU (Heavy) Then:
Cool Down
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