warm up:
400 m row+30 squats 25 situps +20 wide grip push ups+15/10 strict pull-ups
mobilize
A.
1 minute on 1 minute off X 10 minutes
Run 200 m + max alt Db snatch 100/70
After 10 minutes right into:
5 rounds
Run 200 m +2/1 legless rope climb
Rest 1 minute
24 minute cap on both pieces combined.
B. 2 rounds(1 barbell. Load and unload own weights)
5 squat cleans 185/125
4 squat cleans 205/135
3 squat cleans 225/155
2 squat cleans 245/165
1 squat clean 265/175
C. IM60
D. Weakness work… unless A-C dealt with weaknesses. Then do nothing else.