THURSDAY

Strength/Practise:

Hypertrophy - bench press elbows in + pendalay row 10-8-6-4-2

Conditioning:

EMOM 15 1) Row 10-20cal 2) 5 x power clean 70/50k 3) 6-10 20m shuttles *start different stations

Big Kahuna:

12mins Work upto a 2rm hang squat clean + 1 split jerk