Clean Prep

2-3 sets with empty bar
3 muscle cleans
3 hang power clean
3 front squat

Clean

Hang Squat Clean

build to heavy TNG double in 14 min

Snatch Pull

3 sets
4 reps @ 105% of best snatch

2 sets
4 reps @ 85% of best snatch

Back Squat

5 reps @ 75%
3 reps @ 85%
5 reps @ 77.5%
3 reps @ 87.5%
1 rep @ 95%

rest 3-4min

Aerobic Power 30/30

5 RFT
50-40-30-20-10 AAB
50-40-30-20-10 Zeus DU
400m run to end each round

working 30s on 30s through the bike and DU. 400m run is straight through.