Prep:
Joint Mobility with PVC
+
3 Sets:
3 Broad Jumps
30 sec FLR
+
Spend 3-5min Drilling positions with PVC or empty Bar
A. Power Snatch / Reverse Medball Toss
15min to Build to a 1RM PS
or
3 Attempts for Max Distance
B. Pull Up / Bar Hang
Max UB Set of Strict Pull Ups
or
Max Bar Hang
C. Lactic Power Test
60 sec Max AB (cals)