Warm-up

Strength:

Every 2min x 12min

Deadlift

8×55% 6×65% 4×75% 1×80% 1×85% 1×90%

Conditioning:

Even though these are light, make sure they are push jerks and not push presses.

30-20-10 Pistols

15-15-15 Push Jerks 95/65

 *Scaled with lunge options:

Barbell front rack, double dumbbell farmer’s hold, goblet hold, box step-ups