P
A. q(2:00) x 5
PC [1]
REST [1]
*60,65,70,75,80%
*target 7-6-5-4-3 or more reps
F
A. q(2:00) x 5
3-Position Hang Power Clean x 2 (technique work)
*2 reps mid thigh, 2 reps just above the knee, 2 reps just below the knee
B. FT: 0:00-15:00
10 DL 315/225
20 CTBPU or PD
30 BJ
40 WB or AS
50 cal Row, Bike or 800m Run
15:00-30:00
50 cal Row, Bike or 800m Run
40 WB or AS
30 BJ
20 CTBPU or PD
10 DL 315/225
*Heavy DL, 70-75% of 1RM
*Cap the first leg of the workout @ 12:00
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