WARM UP

Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)

Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW

Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW

Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW

Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm Up

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“DEATH MAN JUMP”
1 min On / 1 min Off
15 Double Under
Max Power Clean in remaning Time #50% 1 RM*

*Go until you have reached 100 reps