Use your fitness!
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Weightlifting:
a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 2 push jerks; climbing to max for the day in 18 minutes
b. Clean Grip Deadlift – 3 x 7 HEAVY – across ; week 1 of a 1x per week Pull Cycle starts next week. Coupled with speed work throughout. Keep on track this progressing through this phase.
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Conditioning:
Hard effort sustainable rounds
200m Sandbag Run 80/60
12 c2b pullups
9 burpees over bar
6 hang SqT Cleans 155/108 *unbroken, so modify accordingly
rest 4:30 min x 5
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Gymnastics: (add on focus work)
EMOM x 16; strict HSPU at 1-3” deficit; choose low volume sustainable reps with a 3 second eccentric on each
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Running: (2x per week running program starts on Monday)
1 mile run @60-70%
3 min dynamic stretching
1 mile run @80-90%
into a 800m cool down
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stretching / foam rolling following this session