Strength
Deadlift
Performance:
- 4 x 8 @ 75-80%
Fitness:
- 4 x 7-9
For both fitness and performance, use a 20Xo tempo. The idea is that 1 set should be close to maximal, the others are meant to add volume and work technique. Pull fast from the floor.
Conditioning
Complete as many rounds as possible in 12:00 of:
- 14 Wall Balls (20/14)
- 12 Box Jumps (24/20)
- 10 Calorie Row
- 8 Burpees
Optional Independent Work
5 Sets:
- 2 Position Snatch @ >80%
Perform a snatch from the knee, then above the knee. Pause 1s in the bottom of the squat.