A) Test Deadlift
Deadlift: 3×8; 2 min rest b/t – build each set
B) Test Upper Body Push
OII<: 3 reps OTM for 10 minutes
OII>: 20s Push-ups EMOM for 10 minutes
Athletes should focus on keeping perfect form throughout the deadlift and press. Build up slow on both the upper body push and the deadlift, make sure the nervous system is ready to handle a maximal load if going to a 1-rep.