FRIDAY

General Prep:

2 Sets

20 Plank Shoulder Taps

5/5 KB Windmills

5/5 Single Leg Deadlifts

5/5 KB Clean and Press

:30 secs Skipping

Strength

Deadlift

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 85%

Set 3: 1 Reps @ 90%

Set 4: 5 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 95%+

Conditioning

Fitness

15:00 EMOM

Min 1: 4 Rope Up Downs

Min 2: 50 Single Under’s

Min 3: 15 Plate Sit-Ups

Min 4: AMRAP Complex

Min 5: Rest

Performance

15:00 EMOM

Min 1: 2 Rope Climbs

Min 2: 50 Double Under’s

Min 3: 15 GHD Sit-Ups

Min 4: AMRAP Complex

Min 5: Rest

Complex.

5 Deadlift

4 Hang Power Cleans

3 S2OH

Weight. 50/35