A1  Push Press + Push Jerk; 1+1×3-4 sets
A2  Weighted back ext. x 10×3-4 sets
A3  Seated HIGH box jump x 3 reps x 3-4 sets
+
3 S2OH *taken from rack
100m sprint
rest 2-2:30 minutes (full recovery for full output)
x7-10 rounds

Cool Down
Bench OH stretch x 30 sec. x 2
down dog to up dog x 10
child’s pose x 30 seconds




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