20 hang squat cleans 95/65
20 s2oh
100m shuttle run
15 hang squat cleans
15 s2oh
80m shuttle run
10 hang squat cleans
10 s2oh
60m shuttle run
5 hang squat cleans 5 s2oh
40m shuttle run
POWER HOUR
7x15m front rack walking lunge
3x30 Alternating foot banded good morning
tabata push up
BARBELL ENDURANCE
5 sets of:
clean & jerk
3 sets of:
power clean+jerk
EMOM for 10 minutes:
power clean+squat clean TnG
rest 2 minutes
EMOM for 10 minutes:
clean+2 jerks