Strength:
A) Deadlift: 5×5 all reps TNG @ 60%-70%
B) 6 full sprints: 10 Deadlift (weights ascend) + 10 Lateral Box Jumps (24/20): Men Weights: 135, 185, 245, 275, 315, 335; Women weights: 95, 135, 165, 185, 205, 225; rest 30 sec between rounds; time cap is 9 min
Skill:
A1) FS: 5×5 @ 75%, rest 60 sec
A2) Bench Press: 5×5 @ 70%, rest 60 sec
Conditioning:
4 Rounds:
10 Alt DB Snatch (55/35)
15 HSPU
Rest 1:1