COMPLETE:
Weightlifting:
A. Hang Power Snatch + 2 OHS : 4 x 2 @80-85%
B. Squat clean + Front Squat + 2 jerks: 4 sets @80-85%
/
Conditioning:
A. 10 rds
10 thrusters 95/63
10 bar facing burpees
B. (Done another session from A –
Preferably later in day as PM)
5 rds @70% – smooth
20 cal bike
20 cal row
15 hollow rocks
15 reverse hyper @25% of your back squat