AM: prep body and wake up
A. 500m respects X 3-4 – rest 2:30-3 between. 85-90% efforts
B. :12-:15 bike sprints X 5 rest 1:30 ish between
C. 3 rds
6 snatch 75/55
3 bar muscle ups
D. Recovery
Pm:
A. 16.3
B. Back SqT – heavy 5 rep for the day
C. Assistance work
4 rds
12 single leg step ups (suitcase hold)
10 ghd Situps
5 weighted dips
15-20 reverse hyper at 20-25%