Warm up

Foot drills

5 minutes

Then

3 rds

5 bb rdl

5 hang cleans

5 hang squat cleans

Strength

8 rds

1 clean + 1 hang squat clean + 1hpc

Between sets

Perform 3 box jumps with soft/quiet landing

Workout

5-4-3-2-1

Hang clean

2-4-6-8-10

Box jump

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