ALL SETS % OF HEAVY SINGLE

Power Clean + Power Jerk 1+3r HS

Power Clean & Power Jerk 5×1+3 @83%

Muscle Clean 10r @50%

Front Squat 4×5,5,5+@93% (of 1RM FS)

Bench Press 4×6 @86% (of 1RM BP)

3 rounds:

Run 800 m

Recover 200 m

 

Bike 20min (Airbike)

5 rounds

15 Reverse Hyper (weighted/banded)

60 Hollow Body Rock