Lower Body Dynamic Effort

You do not create or invent things you actually find and discover them.

Joint Mobility Warm-up
2×15 Air Squats
2×10 Jump Squats
2×5 Tuck Jumps
Then:
Hang Power Snatch
3×3 50kg
2×2 60kg
4×1 70kg
Superset with Box Jumps
9×4
Then:
2×16 Rear Leg Elevated Split Squats with front leg jump – few inches of the floor (8 each leg) DB or KB
2×16 Step ups – little help from the trailing leg (8 each leg) DB or KB
3×16 Single Leg GHD Hip Extension with Med-Ball 9kg (8 each leg)
Then:
2×15 GHD Med-Ball Sit-ups or Swiss Ball Med-Ball Sit-ups with twists
Then:
Cool down and Stretch