Strength
Sumo Deadlift 5 5 3 3
Bench 8 8 8 - 60 sec rest then 2 sets of 5 @ a 40x0 tempo*
* It means take 4 seconds to lower the bar then explode up
W.O.D.
20 O.H. Lunges with empty bar
You will then load the weight on the bar and do....
3 rounds
7 Squat Cleans 155/105
30 Double Unders
Then de load the bar and finish with 20 O.H. Lunges with bar
Stabilization If time
30 HSPU
