Warm up: 100 dubs+4 min emom of 25 dubs w singles the rest of minute
A) sled push; select your weakness
6 x 100 m AHAP
Aerobic Threshold work:
2 x 100 m 90/60 + 200 m run
Rest 1 min between these two sets. Rest 5 min. Then
3 x 100 m sled push + 200 m run. No rest between rounds
B) box squat. Build to a heavy 5. If you are not sure how to push your hips back watch a video, then make a video and compare them.
C) 5 rounds
15 chest to bar pullups
12 hang squat cleans 95/65
D) class at any point; ideally any time after the sled pushes.