Source: Bruce Klemens Flickr |
Sprint
6 Sets of 30 Yards*
*Sprint 30 yards, rest 20 seconds, and then repeat.
Shot Put/Medball Backwards Throw (Video)
5 Sets of 3 Throws for Distance
Power Clean from Blocks Below the Knee (Video)
2 Sets of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
Jerk
2 Sets of 2 Reps @ 80%
4 Sets of 1 Rep @ 90%
1 Set of 3 Reps @ 80%
Clean Pull (Video)
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 90%
2 Sets of 2 Reps @ 100%
1 Set of 3 Reps @ 85%
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