FITNESS
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
4×1; Across; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump high on vertical jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
1000m row
50 KB swings
30 push-ups
Training notes:
•10 min cap
Record time.
PERFORMANCE
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
3,1,2,1; Waveload; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump high on vertical jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
1000m row
50 power snatches (75/55)
30 handstand push-ups
Training notes:
•10 min cap
Record time.
