Strength
[Dynamic Efforts]
Box Squat 8 x 2 @ 70%
Deadlift 8 x 1 @ 70%
3 x 10 snatch-grip deadlift
3 x max reps pull ups
3 x max plank hold followed by 50 sit-ups after plank failure.
Interval
10 x 100m sprint work to rest = 1:3
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
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