Warm-up

Strength:

Back Squat Every 2:30 x 12:30min (5 sets)
Set 1 – 5 x 75-80% of 1-RM
Set 2 – 3 x 85-90%
Set 3 – 1 x 90-95%
Sets 4-5 – 6 x 80-85%

Conditioning:

100 Double-unders

50 Front Squats

50 Deadlifts

100 Double-unders

Rx 115/75

Rx+ 135/95

Finish:

3 sets

Hollow Hold x 30sec

Superman Punches x 30sec

Rest 30sec