1 . e3mom x 4
5 front squats* – 10 jump squats** – 10 knee tuck jumps
2 . e4mom x 4
5 hang power clean* – 15 barbbell dody row *** – 15 banded explosive push ups
elite athletes- * go as heavy as you can , ** add extra weight with 2 dumbbells,
*** fast concentric / slow eccentric
