Strength
A) Push press
1×1 @75%
Then
5×3 @70-80%
B) Deadlift + Deficit
5-4-3-2-1
Aim for 3-4 second negative starting ~ 60%
( prioritise technique )
Conditioning
3 Min AMRAP
8 Pistol squat *
12/9 cal AAB / 14/11 bike erg / 200m run
Rest 2 mins
Continue where you left off
  • rounds 1&3 : Alternating pistols
  • Round 2 : 4 on leg one, then 4 on leg 2
Extra
4-6 rounds
1 smooth set of TTB