Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Work to a 3RM with a two second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
Teams of two, OPWAAT, 15 minutes, as many rounds as possible:
- 10 Dual Kettlebell Russian Swings
- 10m Dual Kettlebell Walking Lunges
- 10 Dual Kettlebell Clean & Jerks
- 10m Dual Kettlebell Farmers Walk