AM SESSION
A) Run:
3 Rounds 800m Run 400m Walk
PM SESSION
OLYMPIC LIFTING:
A) 5 x 2 Hang Cleans (build throughout)
B) 5 x 1 Split Jerk from rack or blocks
C) 5 x 10 Press from Lunge (jerk position)
B) Conventional Deadlift:
55 Hanstand Push-ups
into
4 x 5 Deadlifts @ 70%
with 30 seconds rest between sets
**This is not for time but practice the transition and pacing. Movement quality above all.