16 min Assault bike +5 min of :20 hard/:40 chill
Rom or mobilize
15 min: Find 1 rm power clean and jerk(any style)
10 min build up to a heavy snatch
Then every 2 min for 10 min
20 burpees + 1 snatch
B) 100m farmer walk 70/53
50 sdhp 115/75
30 strict pullups
20 burpee box jump overs 24/20(no touch)
100m farmer walk
C) weakness work 30 min to and 1 hour. If your weakness is gymnastics focus there.
If your weakness is weightlifting/strength focus there. If its aerobic capacity focus there. If you think it’s all three, you probably have misdiagnosed yourself. Ask a teammate or text me.
If this volume seems too low try to understand how to get the most out of this as you can. Also try to grasp what training should look like and how intense we should actually be going.