Strength
A) Push press
7×1 @90-95%
B) Deadlift – positional
6-5-4-3-2
Deficit tempo deadlift
Aim for 3-4 second negative starting ~ 60%
( prioritise technique )
Conditioning
10 min AMRAP
12/15 Cal row/ski
10 push jerk 60/40kg
Extra :
4-6 rounds
1 smooth set of strict pull ups
Rest 2:00
