Training- Power End.

AM:

easy 30min run on trail

PM:

Warm: 5min Air bike

2x10 air squat

10-20 Double under

For time:

800m run

30x wall ball 

50x double under

30x wall ball

50x double under

Rest 5min

W2H front squat

5x@ 60, 3x@ 80, 2x@ 100, 1x@ 120kg

W2H clean complex Hang power + hang clean + jerk

1x@ 70, 75, 80, 85, 90, 95kg

Then

Air bike

10min over under 280/425w

then 5min @ 300 +5min @ 442w