Fitness
A. Every 3 minutes x 5 sets
Power clean & Split jerk- 1.1.1, Increasing weight each set
B. Back squat-
3×6-8, R90s
C. 5 sets @95%:
20s DB thrusters
40s rest
+
20s Russian KB swings, tough
40s rest
Performance
A. Every 3 minutes x 5 sets
Clean & Jerk- 1.1.1, Increasing weight each set
B. Back squat-
3×4, @ 82%, R90s
C. 5 sets:
20s Thrusters (75/45)
40s rest
+
20s Russian KB Swings (70/53)
40s rest