| Thursday |
| Warm up |
| – 2x: 90/90 x 10 + Lat stretch on wall x 20s + Dead hang x 20s – 3 minutes: KB Clean and press – alternate hands each time. At the start of each minute, complete 10 squat jumps 2x: Barbell Front Squats x 10 + Barbell strict press x 10 |
| Strength |
| 1) 2x: Barbell Hang power clean and jerk x 3 2) 2x: Barbell Power clean and jerk x 3 3) 3x: Barbell clean and jerk x 2 |
| Work |
| 2 rounds of each, back to top for 1 round of each 1) Row x 250 + dual KB clean x 8 + Dual KB press x 8 2) P Lot run x 2 + Goblet squats x 12 + Side v-ups x 12/12 3) Battle rope x 30s + FFE jumping lunges x 20 (lightly weighted) 4) Bike x 500m + 10 DB Push press + OH Hold x 30s |
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