Strength
DBL KB Box Step up
5×5 R+L (No prescribed weight)
0:00, 2:30, 5:00, 7:30, 10:00
*Immediately into 3 sumo deadlift
@60% of 3rm deadlift
Focus here is on speed from the ground
WOD
15 Min AMRAP
12 Push Press @50/35
6 Burpee Box Jumps
1 Legless Rope Climb
200m Run
Peak
Back Squat
Build to a heavy 1 rep back squat
*Not a max weight. Around 90%
then
5×3@80% of 1RM
*Controlled down and minimize the bounce.