WOMEN'S BASKETBALL

JUMP/FIRST STEP POWER: 
Depth Squat Jumps
(Step Off 12-18" Box & Quickly Rebound & Try To Touch The Backboard OR Other Object)
4 Sets Of 8 Jumps
* Rest 1-2 Minutes Between Sets*

POWER: 
Hang Power Clean (Partial Squat Catch)
WARM UPS: 3, 2, 1 (65, 75, 85%)
WORK SETS: 2, 2, 2 (93%, 93-96%, 96-100%) (3-4 Minute Clock Between Sets)
GOAL: DO YOUR OLD MAX FOR 2!

STRENGTH: 
Front Squat
3 Sets Of 3 Reps (Use Your Front Squat Max OR Use Your Final Clean Weight)
(75, 85, 93-95%) - DEEP SQUATS!
GOAL IS 93% OR MORE

ASSISTANCE STRENGTH: 
DB Push Press (Use Hip And Leg Drive)
2X6 Reps (Start With 30's)
SS w/
Bent Over Dumbbell Row (Use 2 DB's & NO Bench)
2X10-15 Reps (Start With 35's)

CONDITIONING:
1 Cone Agility Drill (5 Yds & Back, 10 Yds & Back, 15 Yards & Back)
5 Burpee Box/Tire Jumps (18" Or Higher)(Stand In Front Of Box, Full Burpee, Then Jump Onto Box)
1 Cone Agility Drill (15 Yds & Back, 10 Yds & Back, 5 Yards & Back)
* Try To Finish Each Round In Under 50 Seconds, Start A New Round Every 1:30 *
* If You Significantly Drop Off On A Round Time Take An Extra 15 Seconds Rest... Consistent!!
* 6 Total Rounds

POST ALL WEIGHTS & CONDITIONING TIMES TO COMMENTS