Strength
A) Back squat – Volume progression
12 @50% + 18kg
12 @50% + 20kg
12 @50% + 23-25kg
Power snatch
4-7×1 @90%-100%
( start near 90% and climb based on how you feel )
Conditioning
10 min AMRAP – climb the ladder !
Ski/Row 250/225m / 200m run
5 TTB
Ski/Row 250/225m
10 TTB
Ski/Row 250/225m
15 TTB
And so on ….
