|ANKLY KNEE HIP FLEX!!|
ACTIVE REST AND RECOVERY!!!
1) 1x power clean + 1x push jerk + 1x split jerk - 10 sets x 1+1+1 reps x every 90 seconds. Work up to a max for the day.
2) Deadlift - Warm up, then 75%x5, 85%x3, 95%x1+ reps.
1) Complete 5-10-15-20-25-30-35 reps for time of:
*Between each set of wallball, perform 5x hang power snatch (95#/65#)
1) Row 500m for time
Rest 5 mintues, then:
2) Row 500m for time
*This is a conditioning test, so do not game it. Go all out on the first row and try to repeat with the second or have a negative split.