* Clean & jerk - 75% x 1 x 4
    * Clean pull - 90% (of clean) x 3 x 3
    * Clean deadlift - 100% (of clean) x 3 x 3
    * Back squat - 75% x 3 x 5;
           follow each set immediately with 3 box jumps
    * Russian twist - 3 x 10/side