AM:
4 sets:
30s seated leg raises, right
-Rest 10s
30s seated leg raises, left
-Rest 10s
30s single-arm Palloff hold across body w/ band – right
*https://www.youtube.com/watch?v=pgYNSUWUJOs
-Rest 10s
30s single-arm Palloff hold across body w/ band – left
-Rest 10s
30s sled drag
-Rest 10s
30s reverse seld drag
-Rest 2-3 min
+
10 min assault bike @ Z1

PM:
A. Split jerk x3 + 50’ overhead carry
5 sets of the complex; Rest 2-3 min

B. E90s for 8 sets:
Hang power snatch + Hang squat snatch
*Start moderate and build per set.

C1. Front squat
5,4,3,2,1; 30×1 tempo; Waveload; Rest 30s
C2. Broad jump from standing
5xMax effort; Rest 2-3 min

D. 2 sets:
1 min assault bike @ 99%
-Rest as needed