A1. Hang muscle clean + 2 strict Press ; x 6-8 sets; ascending
A2. Double DB bent over Rows x 6-8 HEAVY reps
A3. Weighted GHD Situps x 8 reps
F
B. For tIme:
50 burpees
1 mile run
50 kb swings 70/53
1k row
5 clean and jerks @80%
>
Rest and recover , bring heart rate down.
Then,
Rolling 600’s (run)
400m HARD
200m easy , recovering
X 5