Warm-up

Strength:

Every 2:00 x 12min

Deadlift 5-3-1, then 5-3-1

Increase through the first 5-3-1, then use the weight you did for 3 reps as the set of 5 in the second wave.

“Heavy Day” Strength:

Every 2:30 x 7 sets:
2 Power Cleans
2 Thrusters
– Increase loading across as many sets as possible. Power cleans are touch and go.