Aamu: 30 min
1 min walk/1 min run
112/134

Ip: 135 min Hard routine

1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

2.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps

3.Conditioning
A. For time:
40 cal row
30 C2B
20 clean & jerk @ 42.5 kg
Time: 8.42

4.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbs

B. EMOM7: ab circuit

C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming