Strength:

E2MOM x 4

10 In-Place Front Rack Reverse Lunges

8 Shoulder-to-Overhead w stretch

6 Supinated Grip Bent-Over Rows

4 “Straight-Legged” Box Jumps (quiet landing)

Workout:

For time:
30 Deadlifts (65/95#) + 30 Box Jumps (20/24″) + 10 Toes-to-Bar
25 Power Cleans + 25 Box Jumps + 10 Toes-to-Bar
20 Front Squats + 20 Box Jumps + 10 Toes-to-Bar
15 Shoulder-to-Overhead + 15 Box Jumps + 10 Toes-to-Bar
10 Overhead Squats + 10 Box Jumps + 10 Toes-to-Bar