Training

Warm:

20min ride

8min of:

3x strict C2B +20sec hang

8x pistols

8x ring dips

Work up to heavy push press (from ground)

2x@ 40, 60, 80, 90, 95, 100, 105 1x@110kg

Partner workout

4 rounds (each) for times:

50x double under

20 box jump overs @ 26"

1:07, 1:11, 1:07, 1:02

then:

3x20 curls @ 2x 10kg DB

work up to heavy pendlay row

5x@ 58, 68, 88, 88, 88, 88kg

BB complex 3 sets of 10x of each: snatch bent row, hi-pull, muscle snatch, behind neck press

@28, 33, 38kg

2x10 Front SOTS press @ 38kg

Cool:

trek 5km