1x 800m sprint
2x 400m sprint
1x 200m sprint
*Full recovery between sprints.
1) 1x snatch + 1x hang snatch - Work up to a max for the day.
2) Complete 5 rounds of:
-2x snatch (85-90%)
-20m sled pull (heavy)
1) 20 minutes, EMOM perform:
-Odd minute: 10x push press (50kg/40kg)
-Even minute: 10x chest to bar pull ups
2) Complete as many rounds as possible in 12 minutes of:
10x toes to bar
10x box jumps (24in/20in)
10x KB swings (32kg/24kg)