Tuesday, 110116

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65kg x 10 hang squat snatch 
Am

A. Power Clean – heavy tng double for the day. 12-14 min 

B. Bent over reverse grip barbell row – 5RM

C. 400m x 5 run – every 2:45 – 80% efforts – sustainable 
Pm:

A. Deadlift – to 1RM for the day.

B. Single leg suit case step ups – 8-12 each side x 4 sets 

C. :30 sprint stations with :10 transition between stations

:30 row

:30 box jumps (no opening hip)

:30 alt pistols 

:30. No push burpees 

Rest 4 min between rds x 5

Into 5-7 flush on rower 

D. Assistance Work

1. 3×15 weighted ghd situp

2. 3×25 reverse hyper @20% back squat 

3. 10-12 min foam roll / recovery