A. Warm Up
3 rounds
10 push ups
10 sit ups
10 super man rocks
A2. Activation
30 reps - Banded good morning
10 leg swings p/side
10 russian twists, heavy and slow, no sound
B. Strength coordination
1 deadlift
1 Power clean
1 Push Jerk
15 min to work up to a heavy complex.
C. 5 sets
5 Barbell rows @ 40-50% of B
20 Band pull aparts
Rest 2-3min
D. 70-80% pace in pairs
100 KB thrusters at 16/12kg
E. Cool down/mobility.