WARM
std warmup
3 rounds
{
15 air squats
10 KBS
}
400m run
MAIN
A. 4 rounds, 30 seconds per station, sprint as hard/fast pas possible
{
Airdyne
Box Jumps - 18"
Hang Power Cleans 95#
2:30 rest between rounds
}
B. Skills work. I did:
4x5 Ring Pullups
2x3 HSPU
Lever swings (MU practice)
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