COMPLETE:
A. Weighted pull-ups – 1RM
B. Jerk drive 4×5 @101% front squat
C1. Farmers Carry AHAP – 120’
C2. 6 glute ham Raises
X 6 sets
D. MAP TRAINING
@70% today
1 min bike
:45 Russian swings 70/53
:30 no push burpees onto plate
:30 db power cleans 50/35’s x 2
:45 single DB hang alt c&j
1 min bike
Rest 2 min x 3
+
Add on: (separate session)
4 rds
.5 runner / 800m
25 pull-ups
35 push-ups
45 cal c2 bike