A. Five sets of:

Russian Kettlebell Swings x 20 reps

Rest 45 seconds

(L-)Seated Dumbbell Press x 10 reps @ 2111

Rest 45 seconds

Plank Variation x 15-25 seconds

Rest 45 seconds

B.

Every 6 minutes, for 18 minutes (3 sets), for times:

Dumbbell Push Press x 10 reps

Box Jump Overs x 20 reps

Run 400 Meters

19.30 Weightlifting

A. Clean + front squat + split jerk


A.1 Establish a daily max in clean + front squat + split jerk.

A.2 Drop down to 90% and do five additional sets of singles.

A.3 Drop down to 80% and do five additional sets of doubles (two cleans + two front squats + two split jerks).

A.4 Drop down to 70% and do five additional sets of triples (three cleans + three front squats + three split jerks).

B. Deadlift

1.1 Ten reps, touch and go, strongest mix-grip.

1.2 Ten reps, touch and go, weakest mix-grip.

1.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.