Weightlifting:
A. Power Clean + hang clean + tng power Clean
B. Snatch high pull x 2 + below knee high pull + high hang pull. At 90-100% x 5 sets
Conditioning:
Emom x 21
Minute 1: 18/15 row
Minute 2: 7 burpees + 10 t2b
Minute 3: power Clean + push jerk – x 4 reps @70-75% of 1rm pc+pj
Running:
:40 second hard effort :20 easy x 10 min
Rest 4 min
400m x 5; rest 1:15
Rest 3 min
600m x 3; rest 1:45
Assistance Work:
A. Yoke walks 30′ x 2 x 7 sets heavy
B. HS hold x :30 x 6 sets. Rest accordingly
C. 5-7 scAp weighted work
D. Crossover symmetry