Strength
In 15 minutes work up to heavy deadlift...
Then:
5 x 2 reps deadlift @ 80% of above.
Conditioning
21-15-9
Hang Power Clean @ 135/105/75
Hand Release Push-up
Cool Down
10 minute run followed by 5 minutes of plank
In 15 minutes work up to heavy deadlift...
Then:
5 x 2 reps deadlift @ 80% of above.
21-15-9
Hang Power Clean @ 135/105/75
Hand Release Push-up
10 minute run followed by 5 minutes of plank