Clean + Front Squat + Clean, build to max set, then 3 sets @ 90%
*Every time you break, perform 15 Russian kettlebell swings, 32kg/24kg.
**Athletes who can complete in the range of 40 or more unbroken pushups should perform pushups to a small deficit.
(TIMECAP: 10:00, TARGET INTENSITY: 8)
a) Accumulate 50-100 Back Extensions
b) Run 3 x 10 minutes @ 8-9
Rest 5 minutes between sets