Fitness:
A.) Deadlift – 3×3 @ 80%
B.) 21-15-9
DB or KB push press (45/35)
Burpee
Performance:
A.) Deadlift – 3×3 @ 80%
B.) 21-15-9
STO (95/65)
Bar over burpee
Competitor:
A.) Deadlift – 3×3 @ 80%
B.) 21-15-9
STO (155/105)
Bar facing burpees
C.) 5×3 OHS
Build to some heavy sets or max if feeling good
Use rack and play with grip width and stance width to find what works best.
–Results to comments!