AM:
10 sets:
1 min run @ 85%
-Walk 1 min
+
(Rest 5 min)
+
10 sets:
1 min run @ 85%
-Walk 1 min

PM:
A. Power snatch
Build quickly to a 3RM touch-and-go

B. Squat snatch
Build quickly to a 3RM touch-and-go

C. 4 sets:
30s weighted glute bridges, right
-Rest 10s
30s weighted glute bridges, left
-Rest 10s
30s jumps from kneeling
-Rest 10s
30s Russian KB swings – heavy
-Rest 2 min

D. 2 sets @ 85%:
2:30 assault bike
2:30 sled drag – moderate
2:30 assault bike
2:30 sled drag – moderate
-Rest 5-10 min