AM SESSION
LACTIC INTERVALS
Hold 700/500 watts for as long as possible on Assault Bike
REST 3:00 x 6
PM SESSION
EVERY 5:00 x 3 Rounds (alternating)
2 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Jerks @ 70/50kg
Rest 6:00
EVERY 5:00 x 3 Rounds (alternating)
400m Run
25 GHD Sit-ups
10 Bar Muscle-ups