1) Deadlift week 1
2) Every 90 seconds for 15 minutes
2 Hang Clean + 2 Split Jerk (70-75%) lower percentage to work foot placement on jerk and make cleans perfect
3) For Time:
10-1
Thrusters (105/70)
Start each round with 25 double unders
4) 10 minute easy Airdyne ride. This should keep you sweating a little but recovery
5a) 50 banded face pulls https://www.youtube.com/watch?v=IndIttUTNMU
5b) 2 sets 8 reps GHR, 1 set ME GHR
5c) L-Sit hold ME x 3 shoot for longer than 15 seconds each time
-Split 4 up however you like
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