Warm-up

Strength:

Deadlift

8×55% 6×65-70% 4×80% 2×85% 1×90% 1×95%

Conditioning: Please control and do not drop the dumbbells.

20 Dumbbell Front Squats

50 Double-unders

15 Double Dumbbell Snatches

50 Double-unders

15 Devils Press

50 Double-unders

20 Dumbbell Front Squats