260402 Thursday

Weightlifting 1 clean pull + 1 squat clean + 2 front squats build to max 10 min EMOM 1 squat clean at 90% of today Metcon 12 min AMRAP 30/25 cal bike or row or 400m run 30 pushups 30 situps 30 air squ

Strength Strict press Build to 5RM Push press Build to 3RM Push jerk Build to 1RM Metcon 9 min amrap 5 deadlifts 3 power cleans 1 cluster 60/40

Strength 4 sets for quality Single leg deadlifts 8+8 Metcon 2 rounds 15m sled pull 100/80KG 30/22 cal or 400m run 30m farmers carry 32/24 30/22 cal or 400m run 15m sled pull 100/80KG 3 min rest