Joey Vachon
All:
A. aerobic warmup + sprint sessions
B. Complex: Power Clean + below knee power clean + above knee power clean x 2; build to max in 15 or so minutes
C. Split Jerk 3@70%, 2@75%, 1@80% 1@85%, 1@90%. . . ascending for 1RM if its there today
D. AFAP
50 cal bike
75 power snatch’s 75/55
500m row
75 t2b
50 cal bike
E. Team workout with training partners; or gymnastics weakness focus with time remaining. Be smart with your volume, make sure going to recover for Monday.
F. RECOVERY RECOVERY RECOVERY