Strength

Clean stance sumo grip deadlifts
6 x 4 building
- feet approximately squat width, hands inside knees
- focus on slow pull past knees, balanced feet, quick extension to a standing position (not leaned back)

Work

Every 4 mins x 5 rounds:
15 Wallballs @ 20/14
10 Toes to bar / Knee-raises
5 DB Man-Makers @ 45/30