With a partner:
5x 20/15cal Bike (YGIG - every athlete does 5 sets)
rest 3min
5x 400/350m row (YGIG - every athlete does 5 sets)
rest 3min
5x 400m run (YGIG - every athlete does 5 sets)
- 45min cap -
3x 5 @ RPE6
rest ~1min
6 sets of:
5 TNG P. Cleans
start @ ~60% of 1RM Clean and work up in weight (max RPE 9 with good form!)
rest ~1min between sets
In 5-7 sets find a 3RM Push Press
- after every set do 5 (wtd.) Chin ups -
1. 5-10min to practice HS walk
or
2. 4-6 sets of: 20-30m HS-walk for time (try to go for the fastest time possible)
rest by feel