March 28, 2022

Plyometrics:

Every 1:30 for 9 mins: Depth Drop + Box Jump

3 Depth Drop + Box Jumps, pick height

Weightlifting A:

Every 1 min for 10 mins: Power Snatch

1 Power Snatch, pick load

Starting at 60% 1RM and building up to a max.

*Rest 5 mins before B.

Weightlifting B:

Every 1 min for 10 mins: Power Clean

1 Power Clean, pick load

Starting at 60% 1RM and building up to a max.

We are utilizing an EMOM clock for the weightlifting portion today. We like this for power snatches and power cleans because it keeps the CNS firing hot, allowing it just enough time to recover, while still keeping the technique and feel of the previous lift their for the athlete to use when going to the next attempt.