Training- Power End.

AM

Warm:

3x10 squat

3x10 push up

banded shoulder drill

10x Front raise, Hi-pull, Dislocates, Pull-aparts

 

3x5 bottoms up press +5 snatch @ 16kg

3x5 Deadlift @ 60, 80 kg

 

50x Deadlift @ 80kg

50x burpee

50x squat jump

50 KB swing @ 24kg

2.2mile run easy

PM

warm:

alt. EMOM/10min

-4x bar muscle ups

-10x alternating weighted pistol

Work up to heavy deadlift

1x10 deadlift mixed grip

1x10 deadlift weak mixed grip

1x10 deadlift alternating grip @ 130kg

then

Every 5min for 6 rounds

500m row (1:50, 1:49, 1:48, 1:47, 1:46, 1:46)

12x C2B

12x KB swing @ 32kg