Warm-up
Tabata
Super slow squats
Plank holds
Lateral hops
Tuck jumps
Rig hangs
Snake ups
Broad jumps
Super slow squats
Plank holds
Lateral hops
Tuck jumps
Rig hangs
Snake ups
Broad jumps
Skill
Barbell clean
Conditioning
Jump for height
Jump for distance
Jump for distance
Lift
Barbell clean
15 lbs x2
20lbs x 2
25 lbs x 2
15 lbs x2
20lbs x 2
25 lbs x 2