1) Work up to a max complex of
3 TnG Power Cleans + 3 Push Press (no re-dip)
2) Clean Pulls 5 x 3 no TnG start at 100% of max Clean drive up, drive hips through and drop immediately reset and go
3) 10 min Ladder
1 C+J (165/115)
150m Sprint
2 C+J
150m Sprint
….
4) 4 rounds NFT
:30 Second Handstand Hold (against wall, but work on bringing feet off for freestanding)
GHR x 8
Banded Lateral Side steps 12'
5) Crossover symmetry 3 cycles
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