Back Squat 3 x 3 @ 90%
If you know your 1RM back squat base your session off that number (you may need a spot for these)
If you’re a newer athlete, try and find a heavy & mechanically sound triple. You may be able to perform 3-6 sets to build some volume as your build may be short. Athletes lifting “heavy” should be needing +/-3 min recovery between sets.
10 Hang Power Cleans 85/115# (or double bell cleans @ 40/60#)
15 Lateral Bar Jumps
The goal of this “Sprint Sesh” Is to be as quick as possible on the exercises and the transitions. Pick a weight you’ll be able to clean for ten unbroken reps, go directly into the lateral jumps then start your run. This should be a quick workout!
Back Squat 3 x 2 @ 95%
Snatch Grip Push Press + OHS 5 x 2 + 2
Power Clean 3 x 1 @ 87%, 2 x 1 @ 90%