Skill/Conditioning: 

A1. Deadlift 

  • Set 1: 5 @ 60% (SPEED)
  • Set 2: 5 @ 70% (SPEED)
  • Set 3: 5 @ 75% (SPEED)
  • Set 4: 2 @ 80% 
  • Set 5-8: 1 @ 85-90%
  • Rest 2-3 minutes 

A2. Press

  • Set 1: 5 @ 60% (SPEED)
  • Set 2: 5 @ 70% (SPEED)
  • Set 3: 3 @ 75% (SPEED)
  • Set 4: 3 @ 80%
  • Set 5-8: 1 @ 85-90% 
  • Rest 2-3 minutes 

B. Every 3 minutes for 15 minutes (5sets): 

  • 50 second Airdyne 

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