Growth & Development

  1. Push press heavy set of 10 (up 5-10 from last week) + 90% 3×3
  2. Front squat 3 reps heavy across ( 5-10 up from last week) x 3 sets

+ 2 sets

20 hand release push up

200 m run

20 burpees

200m run

20 air squats

 

Performance

  1. 15:00  Establish a heavy clean for the day
  2. 15:00 Establish a heavy Split jerk for the day

+ 3 rounds

400m run

25 double under

20 Kb snatches 53/35

 

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