Training

Warm:

5min single under

1min each: Squat hold, bear crawl, lunge, plank, burpee

work up to easy 3-position clean @ 75kg

10 sets, technical with pauses

Back squat w/pause

3x10@ 100kg

50x toes to bar

40x ring dips

30x C&J@ 60kg

20x lunges

10x burpee pull-up

12:11

Later

Run 2miles @ tempo pace