Strength
A) Back squat – Volume progression
12 @50% + 7-8kg
12 @50% + 9kg
12 @50% + 11-12kg
B) Power snatch
1×1 @85%
4×4 @75-85%
Conditioning
10 Min AMRAP
Ski/Row 175m
10 Front rack lunges 35/25kg