Aerobic Base

2k row @ moderate pace

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Box jump series (off of one, immediate rebound onto another) @

10”/16/20/24/30

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600m run @ moderate pace

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Barbell complex: 6x of each

RDL + bent over row + hang clean + front squat + push press

4 rounds, increasing weight, starting with the empty barbell

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Work to 70% of power clean max

3x power cleans at 70% 1RM (speed emphasis) + 3x max height max effort box jumps

4 sets, 2 mins rest between sets

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10x(30/30) row @ 2k -5sec

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1 mile run @ easy pace