10min airdyne

3x10 banded pulls, flys, and pull overs

Bar warm up: 10x of each: Hang pull, hi oull, muscle snatch, power snatch, OHS, snatch balance

Work up to Heavy snatch

3x@ 40, 50, 60, 70, 75, 80kg

Power snatch + tempo negative + 2x hang power snatch EMOM/5min

Work up to heavy jerk from back

2x@ 80, 90, 95, 110, 120, 125kg

3x 15 bent fly @ 2x 10b plate + 15x lu fly


45min MTB ride @ 70ish% MHR

michael blevinsComment