Weightlifting:
All Levels: Rack Jerk heavy single then 4×2 @ 70%
Conditioning:
All levels:
400m Sprint
1 minute recovery
400m sprint
2 minute recovery
400m sprint
30 second recovery
400m sprint
Then:
Competition: 300 Double-unders for time
L2: 150 Double-unders for time
L1: 150 Double-unders for time