1. 45 secs Samson Stretch
2. 10-15 Med Ball Squat Cleans
3. 8 Jump Squats (as high as you can)
4. 10 Muscle Cleans from below the knees (work on quad contact and elbow speed)
100-70-40 C2B Pull Ups
50-40-30 Power Cleans (50% of 1RM)
80-60-40 Box Jumps (24/20)
3-4 mins: Rest/Transition
4-8 mins: Every 30 secs 1 at 80% (8 attempts)
8-9 mins: Rest/Transition
9-15 mins: Every 45 secs 1 at 85-90% (8 attempts)