Then:
Barbell Triplet:
Clean/ Front Squat/ Push Press
2x 5/5/3
2x 4/4/2
2x 3/3/3
Then:
10 Reps of:
4x1 Dynamic-Isometric Back Squat
Hold 5-seconds @ 160 degrees + full Squat Jump
Hold 5-seconds @ 140 degrees + full Squat Jump
Hold 5-seconds @ 120 degrees + full Squat Jump
Hold 5-seconds @ 90 degrees + full Squat Jump
This completes one rep.
Rest 30-60 sec between reps
Then:
4x1 Dynamic-Isometric Back Squat
Hold 5-seconds @ 160 degrees + full Squat Jump
Hold 5-seconds @ 140 degrees + full Squat Jump
Hold 5-seconds @ 120 degrees + full Squat Jump
Hold 5-seconds @ 90 degrees + full Squat Jump
This completes one rep.
Rest 30-60 sec between reps
Then:
10x Push Press + 20m Sprint
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