Strength
A) Push press
1×1 @85%
Then
3×4 @80-90%
B) Deadlift – positional
5-4-3-2-1
Deficit tempo deadlift
Aim for 3-4 second negative starting ~ 60%
( prioritise technique )
Conditioning
3 rounds
100 DU
25 Wallball
Rest :90
Extra :
4-6 rounds
10 ALT DB snatch
Rest as needed
1 smooth set of burpee box jump over
