Warm-up

Strength:

Every 3min x 9min

20 Deadlifts @ 40-50%

Perform these sets with touch and go, but DO NOT BOUNCE. Double overhand grip.

Newer members: Modify to 12-15 reps each set

Conditioning:

5rds

1min Dumbbell Power Clean and Jerk

1min Ab-mat Sit-ups

1min Box Jump Overs 24/20

1min 200m Run

1min Rest