Strength - M/E Lower

Rack Pull

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Conjugate

A1) Bands from front Good Mornings (one leg infront) 3x8 each leg B1) Banded GHD 3x10 C1)Banded march on rings (march for 1:00/good mornings 30sec) x2 D1) PVC Stiff legged snatch grip DL 2x50 D2) ME T2B x2

GPP

4 Power Cleans 100 M sprint (Mailbox) 8 Hang Power Cleans 100 M sprint 12 Cleans (full squat) 100 M sprint

Endurance

100 M Sprint (Mailbox) 20 Squat Jumps (Start in squat end in squat) 20 Med Ball Sit ups (15/20) 20 Slam Balls (big balls) 200 M Sprint (Stop Sign) 15 Squat Jumps 15 Med Ball Sit ups 15 Slam Balls 400 M Sprint 10 Squat Jumps 10 Med Ball Sit ups 10 Slam Balls