"No man can serve two masters: for either he will hate the one, and love the other; or else he will hold to the one, and despise the other. Ye cannot serve God and mammon."
Matthew 6:24
Baseline:
ROM Drills, then work on max height box jumps
Power:
"SSST"
Max K.B. or dumbbell snatches in ten minutes with 60/40 lbs. Once the clock starts you have ten minutes to complete as many one-armed snatches as possible using either arm and switching hands as necessary. Rest when you need it, but go for broke and push hard.
Strength:
10-9-8-7-6 Reps of
Good mornings
Bent-over rows
Rest 2-3 mins. between sets
Durability:
2x 3 min. front plank
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