Practice: OHWL for three minutes.
Strength: Front Squat 3-3-3-3-3
(no slow eccentric, but explode from the bottom.)
Then:
"Franklin"
Max reps in 7 minutes of:
- Handstand Push-ups;
- and/or Back Squats 135lbs.
Notes: squat bar will be taken from the floor and the athlete has a choice of the two movements and you can split reps however you like, scoring is 1 point for a back squat 2 points for HSPU.
Required reading: The Stance, by Mike Burgener.
Donkey kicks and wide landings are all too common among our lifters. The 'jump' command is confusing for some, who believe that the point is to get their feet off the floor. The point is really to keep pushing your toes into the floor with maximum force until the last minute.