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
4 x 60m Sprints
Or
4 x 3 Hang Power Clean
Light, fast with technique
1 min rest between sprints
5 x 5 Back Squats
At 70% 1RM
Think speed on the way up
2-3 min rest between sets
3 x 5 DB/KB Step Up
2 min rest between sets
Finisher – Tier 1
4 Sets
3 x Hang Power Clean (30% Deadlift 1RM)
50m Heavy Farmers Carry
10 x Deadbugs
2 min rest between sets
Finisher – Tier 2
4 Sets
6 x Ball Slam
50m Heavy Farmers Carry
10 x Deadbugs
2 min rest between sets
