row 500m or 2 min easy pace on the airdyne
ab mat sit ups
heavy but not maximal, as a warm up for the DL. Rest no more than 2min between sets.
work on power cleans or hanging power cleans. keep the weight light and treat it as skill work.
3×3 adding weight each set, heavier than last week
Deadlift 5×3 adding weight only if form remains solid
DL 1×21, heavier than last time.
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.
Toes to Bar
6 minutes of constant work
10 sit ups
5 tuck jumps
supine hamstring stretch