1. Press in Jerk Position
    1. 4 x 5 reps (press while in GOOD split position, start with bar and add weight each set)
  2. Rack Jerk
    1. Heavy Single
  3. Back Squat
    1. 78% x 3 x 10
  4. Front Squat
    1. 70% x 3 x 3
  5. Weighted DB Box jumps (careful with these, start light and then progress)
    1. Pick a weight and height and do 6 x 4 reps
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Published by JP Bolwahnn

Former Navy SEAL guiding professionals to their highest quality of life.

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