December 6th, 2016

Plyo Work
Single Leg Forward Hurdle Jumps x 5/side x 3
Depth Jump to Max Vertical Leap x 10 (hip extension emphasis)

Barbell
A. Power Clean from Pause @knee; 50%x2; 60%x2; 70%x2; 80%x2; 80-85%x2x2
B. Clean Lift Off from 2″ Defecit w/3-second pause @knee; 80%x3; 90%x3; 100%x3 (% of Clean)
C1. Bench Press; 80%x3; 85%x2; 90%x1; 85%x3
C2. Banded Face-Pulls x 15 x4
C3. Banded Good Mornings x 15 x 4

Conditioning
2 Minute Row @90%
Rest 2 minutes
x 6-8 sets