1. Warm-up
Floss Shoulders
10 Empty Bar Strict Press
12 Toes to Bar
Run 200m
2. Strength
Strict Press
3 Reps every 2:00 for 12 Minutes
AHAP
3. OLY
Pause Low Hang Clean Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
4a. Gymnastics Accessory
GHD Sit Ups
5×20
Rest as needed.
4b. Strength Accessory
Back Rack Walking Lunge Steps
50′ x 6
Heavier than last time
Rest as needed.
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