Warm Up
5 Rounds
25 x Barbell/KB Squat
25 x Banded Good Morning
*No break between sets and reps
*Add weight to the bar/increase band tension
STR
5 x 10m Sprint
1 min rest between sets
5 x 8 Back Squat
At 65% 1RM
2 min rest between sets
3 x 15 Deadball/Sandbag Squat
Don’t go heavy here, move and open your hips.
2 min rest between sets
Finisher – Tier 1
5 Sets
5 x Hang Power Clean
At 30-40% Deadlift 1RM
Move with some speed here but with control
200m Run
2 min rest between sets
Finisher – Tier 2
4 Sets
3 x Deadlift
At 65-70%
Move with some speed here but with control
3 x Heavy Ground To Over Shoulder
200m Run
2 min rest between sets
