Workout of the Day
Barbell Work:
1) 5x1 2 Muscle clean with hard landing + 2 Push press AHAP -- rest 60s
2) 5x1 Clean + 2 Front squats + Jerk AHAP -- rest 60s
3) 5x3 Clean pulls off blocks (just below knee) AHAP -- rest 60s
4) 5x5 Jumping squats, lightish weight, focus on explosion and perfect upright posture -- rest 60s
Strength:
1) High bar back squat; 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 80%, 1x4 @ 80%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%
Additional:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups
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