A. Press x 1/PP x 2/SJ x 3; rest 2mins x 4-5sets perfect form

5 sets 80-90% effort
Row 300m
15 KBS 1.5/1pd
15 SA DB push press tough
15 box jumps sd 24″
15 SA DB push press tough
15 T2B
15 Wall ball 30/20# 10′ target
rest 4-5mins

Notes:
– complete complex with weight that you can do with perfect form small builds per set
– do this in reverse order starting with wall balls for set 2 and 4
– record time for all sets
– record if changing order changed times or feeling of work

A. clean and jerk build to 70% of 1rm quickly
+
Run 200m 3k pace
rest walk 1min x 5-7
+
AD 15sec 97% effort
rest walk 4mins x 3

Notes:
– small prep for saturday

Push press – 3 x 6 @ 72.5-80%

Slow pull snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%

Row or AD 5mins easy pace
+
Row or AD 1min 90% aero
rest 1min x 5
all same pace
+
Row or AD 30sec 90% aero slightly faster than the 1min work
rest 30sec x 10
all same pace
+
Row or AD 1min 90% aero
rest 1mn x 5
all same pace
+
Row or AD 5mins easy pace

Deadlift
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA

Max calories in 5 min on the Assault bike

Omatoimisesti tai

-5 x 5-6 maton väliä. Jos kaatuu, palaa edelliselle matolle.

-Käsilläseisonta seinällä, jalkojen irrottelua 5 x 20 sek

Eilinen/lepo

Power Clean + Hang Clean 15x1+1 (every :90sec)