Warm-up

Strength:

Every 45sec x 12 sets

Deadlift x 1 rep RPE 6-7

Double-overhand grip, no dropping from the top, build strength on the way down as well.

Conditioning:

10 Alternating Dumbbell Snatches

30 Box Jumps 24/20 Step-down only

20 Alternating Dumbbell Snatches

20 Burpee Box Jumps

30 Alternating Dumbbell Snatches

10 Burpee Box Jump-overs