A)POWER

HIGH JUMP

B)SWOD

EVERY 2 FOR 6 MIN

2 BACK SQUAT 90%

EVERY 2 FOR 6 MIN

2 STRICT PRES 90%

C)CONDITIONING

«JONESWORTHY»

AIR SQUAT 80 64 48 32 16 8

KB SWING(24/16) 40 32 24 16 8 4

PULLUPS 20 16 12 8 4 2

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