warm up

dynamic stretching

Cleans

135 5 x 3

155 2 x 2

hang cleans

180 3 x 5

jerks

bar x 2

95 x 2

135 5 x 2

plyometrics

box jumps

double leg 3 x 10

single leg (ea.) x 8

bounds 2 x 20m

single leg hops 2 x 20m

med ball throws 3 x 10

handstand push ups 3 x as many as i can