1. front squat: 3 reps @85%, 2 reps @90%, 1 reps at 93%, 1 rep@95%
  2. Back squats: 3 sets x 2 reps @70%
  3. isometric snatch pulls at all 6 positions: select a 85% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 seconds at each positions lower the weight eccentrically very slowly.
  4. box jumps x 5 reps x 3 sets.

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