MONDAY

(A) BACK SQUAT (No Racks)

10min to find ME Load

SET 1: 5 reps

SET 2: 3 reps

SET 3: 2 reps

SET 4: 1 rep

NOTE: (1) Barbell is to start from floor & finish on Back via any lift you like. Typically a Clean & Press/Jerk variation for most, However feel free to Snatch if suits. (2) Can Dump Behind. 

(B) All for time: 

Ground to Shoulder + Shoulder to Overhead x 30reps 60/40kg

Run 200m (True 200m)

THEN IMMEDIATELY

15-12-9

Thrusters 40/30

KB Swings 24/16kg

The athlete is responsible for changing the weight before & after run