2 minutes Jump Rope
Power Snatch
3 x 30, 40, 50, 55, 60, 65, 70, 75, 80, 85, 85kg
Front Squat
5 x 60, 75kg
5 x 91kg (65%)
5 x 105kg (75%)
5 x 119kg (85%)
Box Jump
5 x 36"
3 x 5 @ 44"
Deadlift - all deadlifts are done double overhand; no hookgrip, no straps
5 x 135, 225, 315#
5 x 355# (65%)
5 x 410# (75%)
5 x 465# (85%)
Seated Calf Raise
10 x 45, 70, 115, 140#
Double Overhand Axle DL
10 x 65, 115, 155, 155kg
wrist roller
up/down x 2 - 3 sets at 10#
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