COMPLETE:
Weightlifting:
A. Front SqT: 4rm + 2×4@90%
B. Push Press: 5RM + 2×5@90%
/
Conditioning:
Running clock:
Afap
1k run
30 clean and jerks 155/103
1k run
Rest 10 minutes
AMRAP 10 @70%
10 ghd sit-ups
10 alt dB hang squat snatch 50/35
/
30 double Unders
Rest 4 min
Amrap 10 @80%
5/4 ring muscle Ups
10/8 cal bike
15 wall balls
+
20-30 min of foam rolling and recovery