Strength:
DE Box Squat: 4 x 2, 60% + bands
--Then take 4 more doubles working up to a heavy double (with or without bands)
2 Power Cleans OTM for 10 mins
Deficit DL: Heavy 5
Box Jumps: 2 x 40-50 unbroken
Conditioning:
Ladder Style, each minute:
1 KB Power Snatch (each arm) + 2 Goblet Squats* the first minute
2 KB Power Snatches + 4 Goblet Squats the second
3 + 6 the third...
Continue until you can't complete all reps within the minute
*Goblet Squat: Hold the KB against your chest and squat
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