A. Hang clean – 1RM + 3×2 drop set – speed work % based
B. Afap
10 pbar Hspu
20 strict Hspu
30 kipping Hspu
Rest 5 min x 2
C.
15/12 cal bike
20 heavy wall balls
20/16 cal row
45 double unders
Rest 3-3:30 min X 4
D. Assistance Work / Recovery – Athlete specific
**<120 min today , start to finish.