A. Snatch – heavy single for the day + 3×3
<24 min total from hang
B. Clean Pull – from the hang 3×3 @knee
Heavy per athlete
C. Strict HSPU – 5/3″ deficit every 2 min x 7 sets – athlete chooses rep scheme
D. Ladder – 7 min clock
1 db thrusters 50/35
2 cal bike
2 db thruster
4 cal bike
3
6
4
8
Etc
*reset bike each time
Running
800m run x 4; rest 1:30 between. Athlete choose pace and try to maintain that hard aerobic effort throughout your rounds
Assistance:
Ghd back ext 4 x 12 weighted
Reverse hyper 3×20 at 15-20% of 1rm back squat