AM / Mono:
Running
100m x 7; building out intensity with each interval
+
5 min run @-:10 from 5k pace of last week
200m walk
X 3
Into,
400m run @-:10 from 5k pace of last week
200m run @50-60% – breathing focus
X 4
Weightlifting+
A. Muscle Snatch 1.1.1 to max for day
B. Snatch Balance + OHS 7 x 2 ; speed as focus here. So a weight you can also comfortably re back rack. SPEED SPEED SPEED
C. Jerk Drive 5×4@100% front squat
Conditioning:
A. Emom x 32
Min 1: 5 tng power cleans + 15/12 cal bike
Min 2: 30 DU + 15 ghd sit-ups
Min 3: 8-10 db box step ups ahap + box jumps til end
Min 4: rest / adjust PC weight >
B. Ski
10/7 cal sprint x 15
Rest :30 between