A. Skill
Spend 15 min on a skill
B. Strength
Build a heavy complex of 3 Push presses behind neck (Snatch Grip) + 2 OHS with 2 sec pause on bottom
Then do 3 set across at the same weight with 2 min rest between sets
C. Interval Emom x 8
1. 1 + 1/2 Leg less rope climb
2. 40mt medium to heavy sled push
D. Conditioning
On every 2 min x 3 reps x 2 sets (Rest 3 min between sets)
Run 400mt/350mt (In case you canot keep up pace 300mt)
E. Core work
Hyperextensions and L sit work
Spend 15 min on a skill
B. Strength
Build a heavy complex of 3 Push presses behind neck (Snatch Grip) + 2 OHS with 2 sec pause on bottom
Then do 3 set across at the same weight with 2 min rest between sets
C. Interval Emom x 8
1. 1 + 1/2 Leg less rope climb
2. 40mt medium to heavy sled push
D. Conditioning
On every 2 min x 3 reps x 2 sets (Rest 3 min between sets)
Run 400mt/350mt (In case you canot keep up pace 300mt)
E. Core work
Hyperextensions and L sit work
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