warn-up
===
landmine rotation:
20kg 15rep.
30kg 15rep.*2
barbell RDL:
20kg 12rep.
60kg 15rep.
80kg 12rep.*2
kettlebell single leg RDL:
12kg 20rep.(L+R)
barbell single leg RDL:
20KG 20rep(L+R)
squat jump:
bodyweight 6rep.*3 (VL-S=5*7/10=3.5~4)
hang clean
30kg 6rep*3
core exercise (VL-S=10*3/10=3)
===
stretching
VL-S=84