Essentials:
A.
3 Sets
Deadlift x 3@70%
On the 3min
Rest 5min
B.
Teams of 2:
21/21-15/15-9/9
Deadlift
Box Jump
Fitness:
A.
3 Sets
Deadlift x 3@70%,2@75%,1@85%
On the 3min
Rest 5min
B.
Teams of 2:
21/21-15/15-9/9
Deadlift 225/155
Box Jump 24/20
Performance:
A.
3 Sets
Deadlift x 3,2,1
On the 3min
Rest 5min
B.
21-15-9
Deadlift 315/205
Box Jump 30/24