-Run 200m @ 90-98 cadence
-3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
Press ups Pull ups
Hollow body (1 rock=1 rep) GHR
Front to wall Squat Overhead Squat (ATG) Clean & Jerk
-Run 200m, include some sprints.
15 OHS 42.5/35kg
Jerk dips, 110-150% of 1 RM jerk x 2 x 5
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
-3X NFT 5-15 reps
Tall Clean Walking Jerk
Reverse Hypers OHS
MWOD Box Breathing
-Intent: A Benchmark workout, we test your run skill here and OHS. Then some jerk dips, we are doing these as extra strength work.