Strength
A) Push press
1×1 @75%
Then
4×4 @70-80%
B) Deadlift
6-5-4-3-2
Aim for 3-4 second negative starting ~ 60%
( prioritise technique )
Conditioning
6 rounds for total reps
:20 box jump over
:10 rest
:20 TTB
:10 rest
:20 Deadlifts 60/40
:10 rest
Extra :
3-6 rounds for quality
1-2 no jump rope climb
Rest as needed
10 heavy alternating DB snatch
