"Take 3 minutes to draw out your foot work https://www.youtube.com/watch?v=ZNYlkIvcdW0&index=1&list
Jump & Lands x 10 reps
Every minute, on the minute, for 6 minutes:
Drop to Split x 1 reps http://www.catalystathletics.com/exercise/417/Drop-To-Split/
and then . . .
Every 2 minutes, for 20 minutes, complete:
Jerk @ 275+lb.
"In 15 minutes or less build to today's heavy Press Single
Three sets of:
Max reps @ 75% of todays Heavy Single."
"Three sets of;
Single Arm Dumbbell Row x 8 reps each arm @2111
rest as needed
Banded Pull-Aparts x 30-40 reps
rest as needed"
Rows: used 75#
Bpa: red band
"Three sets of:
Stationary Dips x 2 Minutes
rest 60 seconds
Make this so that you do not have to stop then entire 90 seconds. If you need to add a band to assist you then that will be fine"
30-26-22, no assistance used