Training

Warm:

2x10 GHD situp

2x10 back extension with pause

3x10 squat @ bar

Work up to heavy clean complex

1x Clean pull +1 Power clean +1 hang clean +1 jerk

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

Work up to heavy snatch complex

1x Snatch pull +1 power snatch +1 hang snatch 

@ 70, 80, 90, 95, 98kg

Alt. EMOM/21min

50x double under

10x pull up

20ft hand walk

3x10 GHD sit up

3x10 back extension

Later

Work up to high knee jump

3x@ 2, 4, 6, 8, 10, 12, 14inch

Work up to high straight leg box jump

3x@ 18, 20, 22, 24, 26, 28, 30, 32, 34"

20min airdyne @ 300w avg. w/ 200m run every 2 min.