Don't sleep on young Samwise.
Strength -
A. Tempo front squat: 4x7 (work up to heavier than last week)
*rest 2mins
B1. Reverse deficit lunges: 3x16 (heavier)
B2. DB bench press: 3x10 (heavier)
*rest 2mins
C. Every minute on the minute for 10mins, alternate:
Even - 14 alt. one-arm DB/KB snatch
Odd - 30 double unders (or 50 singles)
*heavier for the snatches
A. Tempo front squat: 4x7 (work up to heavier than last week)
*rest 2mins
B1. Reverse deficit lunges: 3x16 (heavier)
B2. DB bench press: 3x10 (heavier)
*rest 2mins
C. Every minute on the minute for 10mins, alternate:
Even - 14 alt. one-arm DB/KB snatch
Odd - 30 double unders (or 50 singles)
*heavier for the snatches