Weightlifting:
A. High hang / Hip – power Clean – heavy triple. *working speed , leg drive and catch position *15 min once warm
Strength:
A. Weighted hspu – 5×3 *12 or so min
B. Weighted dip – 5×3 *12 or so min
C. Db double row (seated bent over) 8-10 reps x 3 sets
Conditioning:
A. 3 rds
750m row
50 double unders
25 hspu
25 cal bike
Rest 1:30 between rounds
Rest / recover
B. 3 rds
50 wall balls
25 ghd sit-ups
2 legless rope climbs
Running:
200m x 5; :30 rest in between – 80% sustainable – to warmup the running
Rest 3 min
Broke 600’s
400m @90%
200m @60%
X 5
Rest 3 min
1 mile cool down.