A) Every 90 seconds x 8 sets

– 3 TnG power clean + push jerk

*Work on cycling the barbell efficiently.

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 6 shoulder to overhead

– 4-8 toes to bar

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

 

C) 3 sets for quality:

– 8 BB abdominal rollouts

– 10 DB rear laterals