A)Back Squat 31X0 12-15 x3 60%, 65%, 75% (going down for a three sec count, come up explosive)
B) Rear foot elevated spilt sq. 3 sec count going down and then explode up 10-12 x3 (no weights, work on doing the correct movement)
C1)Hanging leg lowers bring your legs up and then 3 sec count going down
C2)good morning 31x3 10-12
2 Power Cleans @80% + 3 burpee
EMOM= Every minuted on the minute do the moments and then what ever time you have left is rest.
4 x 800m w/ 3 min rest
Record what your time is on each 800 meter run.