http://www.youtube.com/watch?v=miLNBSC6QSE&feature=youtu.be
A. Speed/Agility- 8 Sets w/1 Min Rest
10 x Lateral Jumps @ 24inch/20inch
10M <-> Shuttle Sprint x 3
B. STRENGTH (Day 2/Week 2)
Clean & Jerk – 4 x 3
Power Cleans from Low Blocks – 3 x 3
Power Jerk – 3 x 3
Dumbbell Power Cleans – 3 x 5
Weighted Pull-ups – 3 x 10-12
B. CFP Daily WOD
WOD ONLY
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A. Speed/Agility- 8 Sets w/1 Min Rest
10 x Lateral Jumps @ 24inch/20inch
10M Shuttle Sprint x 3
Ave-0:23-0:25sec
B. STRENGTH
Clean & Jerk – 4 x 3
225-245-265-275
Power Cleans from Low Blocks – 3 x 3
205-245-245
Power Jerk – 3 x 3
225-245-265
Dumbbell Power Cleans – 3 x 5
50-50-55
Weighted Pull-ups – 3 x 10-12
20#-20#-20#