warm up
run 2 laps
3×10
GHD sit ups
TGU(5/arm) use a moderate weight
OHS
push ups
skill/strength
Using your heaviest weight from 10/24(Clean. FS, Jerk complex)
7×2 clean and jerk rest 2min between sets
functional fitness
back squat 3×5
conditioning
8min AMRAP
3 HSPU
6 t2b
9 KBS(70/55)
run 100m
functional fitness
5 rounds
10 air squats
10 hanging knee raises(or K2E if able)
10 box jumps(20/16)
10 sit ups
rest 2min between rounds
stretch
arm overhead, externally rotated
death stretch
wall straddle
calves
