Essentials:
A. Back squat; 8-10 x6; OT 4min; tempo 32×1
+
Run 800m @85%
slow Run recover 5 min
Row 1k @85%
slow Row recover 5 min
Fitness:
A. Back squat Cluster; 4.4.4.4.4 x3; rest 45sec/OT 8min
+
Run 800m @85%
slow Run recover 5 min
Row 1k @85%
slow Row recover 5 min
Performance:
A. Front squat Cluster; 4.4.4.4.4 x3; rest 45sec/OT 8min
+
Airdyne 5 min @85%
slow spin recover 5 min
Row 1k @85%
slow airdyne recover 5 min
Run 800m @85%
+
Competitor Session 2:
A1. TnG power snatch; 10, 10, 10; rest 1min
A2. HSPU; 10 for time x3; rest 2 min