3 rounds:
1 min ergo or jump rope
10 med ball cleans
10 kip swings
5+5 squat thoracic rotations
10 scap pull ups

4 sets:
400m Skillmill Run
15 Cable Lat Pulldowns – Neutral Close Grip
:30 Hollow Hold
- Rest 1min btw sets

6x every 3 min
6 OH Barbell Lunge
12 Burpees over bar

RPE 7
choose light weight

3x 1+1 @75-85%

75 Minutes HR Zone 2

10 Minutes any machine
1 Legless Rope Climb
5-10 TTB

Clean and jerk
1 + 2 reps
1 set @ 70% of max clean and jerk
1 set @ 75%
2 sets @ 80%
1 @ 85%
1 set @ 80%

Front squat
5 x 5 @ 75% of max front squat

No foot power snatch
4 x 3 - build weight over the 4 sets

Good mornings
3 x 5 at moderate load - build to this

DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)