General and Specific Prep (4-6min)
2 Sets:
10/8 Cals
12 Banded Good Mornings
10 Dual Dumbbell Deadlift
8 Dual Dumbbell Hang Snatch
10 Shoulder Taps (Slow)
12 Glute Bridges (Dynamic)
Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
Conditioning
15:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 6-8 Strict Pull-Ups*
minute 3: 40/20m Deadball Carry
minute 4: 10 Dual Dumbbell Hang Snatch
minute 5. :30 secs Max Double Under’s
Dumbbell Loads: 22.5/15kg
Deadball: 45/35
Add loads to pull-ups if possible
Box: 24/20in
