Complete before SWOD:
Max Height Box Jump

then after SWOD:...
Max Weighted Pull Up or Chin Up
 

SWOD:
Power Snatch 2 RM, 3x2 @ 90% of 2 RM

12 SETS UPHILL SPRINTS 20YRS your walk down is your rest period

• The goal of this workout is to isolate the stretch reflex in the legs allowing for a more powerful start, jump, and to increase the strength of your overall core the 2nd half of this is for speed increasement, focus on the fast twitch fibres and the glycolytitic energy system in the body. Just like our muscles, we need to train our energy systems, as well in order to maintain optimalitiy