|Source: Bruce Klemens Classic Weightlifting Photos|
10 Sets of 30 Yards*
*Sprint 30 yards, jog back and immediately start next set.
Power Skip + Backwards Run
5 Sets of 30 Yards*
*Power skip 30 yards, backwards run to starting position, then rest 45 seconds between sets.
15 Box Jumps*
*Use highest height possible. Jump up to box, STEP down and repeat.
Shot Put/Med Ball Jump &Throw (Video)
10 Throws for Distance*
*Hold shot/med ball with both hands against chest. Jump and throw shot/med ball for distance.
Power Clean + Jerk + Clean Grip Overhead Squat
3 Sets of 2 P.Cl. + 3 Jr. + 3 Cl.Gr.O.Sq. @ 70%
Clean Deadlift to Below Knee (
1 Set of 4 Reps @ 80%
3 Sets of 2 Reps @ 90%
Vertical Jump with Bar Above Knee with Snatch Grip (Video)
3 Sets of 3 Reps @ 50%