Warm Up:
2 RFQ of:
8 Each Alternating D.B. Hang Power Snatch (HBD)/
8 Goblet Squat/
8 Each Goblet Reverse Lunge/
250M Ski (5/3)
2-3 Minutes WU + @80% Sustainable Pace; Rest 90 Seconds
Lift:
B: Hang Power Clean (3@65/70/75/80%)
+
C: Deadlift (8 @70-80/80-90/90-95 + 10@90-95%+)
% of 8RM
Extra:
D: Strict Toes-To-Bar (2 X 70% + 2 X 60%)
+
E1: Air Bike – 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds
+
E2: Air Bike 10 Seconds Sprint X 4 Rounds/
Immediately into a 400M Jog @50-90% Sustainable Pace; Rest 60-90 Seconds
Immediately into a 400M Jog @50-90% Sustainable Pace; Rest 60-90 Seconds
