WARMUP
STRENGTH
HANG POWER CLEAN
1 Rep every 25 sec @ 77-82% 1RM x 12 reps
TALL KNEELING LANDMINE SHOULDER PRESS
Tall Kneeling SA Landmine Press:
10,8,6 reps per side;
Increase load each set
ROWING
3 sets of:
Row 800/680m @ 2-4 Seconds per 500m slower than 2k sustainable test
rest 1min
5 MIN BIKE RECOVERY
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