am:
A. Snatch Grip DL w/ Intent – 5RM +1×5@95 + 1×5@90 – not TnG
B. Weighted Ring Grip Pullups – 5RM + 2 drop sets
C.
200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3
D. 10 min of Dynamic & Static Stretching
E. 10 min of Core Work
pm:
A.
250m row
15 kb swings @ 70#
25 burpees
15 kb swings @ 70#
250m row
rest 12 minutes x 2
B. 30 min aerobic recovery & scap work