Strength: Deadlift
Warm up: 3@ 55%, 3@ 65%
5x3 @ 75%, 85%, 90%, 80%, 70%
Conditioning:
1 Cluster Complex = 1 Squat clean & Press+ 4 Alt Overhead Lunges
4 Cluster Complex (95/65)(75/55)
5 Double Unders/ Hop Over
4 Cluster Complex
10 Double Unders/Hop Over
4 Cluster Complex
15 Double Unders/Hop Over
...
4 Cluster Complex
45 Double UndersHop Over/Hop Over
4 Cluster Complex
50 Double Unders/Hop Over
Keep adding 5 Double Unders or Hop Overs after every set Cluster Complex reps until you get through 50.
1 Cluster Complex = 1 Squat clean & Press+ 4 Alt ernating Overhead Lunges
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