active recovery day
WARM
std warmup
500m row
400m treadmill run
MAIN
A. Work to a heavy PowerClean+PushJerk
4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed jerk on both)
B. HSHold (superset w above)
5-10s for balance - 6 rounds
C. 3 rounds, not for time
{
One Arm Chinup - 2/side - assisted (band)
Banded FrontLeverPull
TuckBackLever
}
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