Strength:
Overhead squat 5×3
Met Con:
European Championships 20.3
Mins 0-3
100 double unders + max alternating DB snatch 22.5/15kg
Mins 3-6
100 double unders + max DB thrusters 2x 22.5/15kg
Mins 6-9
100 double unders + max DB devils press 2x 22.5/15kg
(If you find double unders difficult spend 90 secs on DU practice then perform the max reps)