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.
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