Main Set: Strength
L3: Oly bar complex
Power clean/Jerk/ hang clean
reps 1/2/1, every 30 secs for 10 min
Then: 60 Overhead step ups
L2: Oly bar complex
Power clean/Jerk/ hang clean
reps 1/2/1, every 30 secs for 5 min
Then 30 Overhead step ups
L1: Oly bar complex
Power clean/Jerk/ hang clean
reps 1/2/1, every 30 secs for 3 min
Then:16 Overhead step ups
The Overhead step up:
While holding weight (ie; KB, DB, Oly bar etc.) overhead, locked out, step up onto an 18-24 inch box or other stable platform. Step down and repeat. This excercise challenges your midline stabilization (AKA Core), shoulder stability, balance, leg and hip strength.
Big Country, box jump'n
Happy Training
Rayne
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