LIFT

Tempo Deadlift 6 x 4 – Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.
Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.

WORKOUT

Chipper (12min time cap)
Performance
100 double unders
20 Alternating DB snatch 20/15kg
50 wall balls 20/14# to 10/9′
20 DB Push Press 20/15kg
50 Squats
20 DB Deadlift 20/15kg
50 Burpee over DB

Fitness
200 single skips
20 Alt DB snatch 15/10kg
50 wall balls 14/10# to 9′
20 DB Push Press 15/10kg
50 Squats
20 DB Deadlift 15/10kg
50 Burpees

BASICS