Weightlifting:
A. Power Clean + Push Jerk x 3 + split Jerk; up to heavy single in 16 minutes
B. Front SqT – 3 x 7 – heavy
Conditioning
3 rds
20 cal bike
90′ farmers carry 100/70
Into
3 rds
75 double unders
25 ghd sit-ups
2 legless rope climbs
Gymnastics:
Emom x 10 ; muscle ups
Athlete specific rep scheme but pushing intensity today for add on
Running:
1k run x 5; rest 2:15 between.
*1-4 at increasing paces. #5 @80% of #4