Strength
Back squat volume
12 @50% +7.5kg
12 @50% + 10kg
12 @50% + 12.5kg
Conditioning
5 rounds
10 single DB hang clean and jerk *
12 single DB box step up
200m run
*DB c&j is performed as 5 on one arm then 5 on the other – DB maybe held any style on the step ups !
Extra :
4-6 rounds for quality
1 easy set of wallwalks
Rest as needed
1 smooth set of bar facing burpee
