BWLA drop progressions
Strength
Squat 6x2 @ 80%
Conditioning
AMRAP 15 minutes;
10 Pull-Up
10 Power Clean @ 40% max power clean
10 KB Swings (16Kg)
Cash Out
Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4
(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)
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