Training- Power End.

Warm:

3x10 squat

3x10 Bulgarian split squat

3x10m Lunge

Work up to Heavy Front squat + stiff leg box jump

5x@ 40, 50, 60, 70, 80kg

4x5@ 90kg + 30x explosive step ups

Then

7x 80m med ball shuttle runs

equal rest

PM

5min easy row

Work up to heavy power clean +3 push jerk

@ 40, 50, 60, 80, 90, 100, 105, 110, 115kg

5x4 ring muscle up Every 2 min

3min AMRAP 3min rest 2 rounds

-row for calories 75, 76

rest 3min

-5x T2B

-10x pistols

4 +10 reps, 4+ 1 rep

rest 3min

-30m KB carry @ 2x32kg

-5x C2B

6rounds, 5+1

Notes: some good volume before a bit of a break to attend the Battle of Britain Throwdown this Sunday.