Every 2:30
A1) HPSN Triples
Sets: 5
Reps: 3
Load: 65%-75% (The high hang will be limiting movement, be fast - don't worry about the load too much)
Tempo: First rep pause for 3 seconds at knee, the rest X
Rest: 30s

A2) Front Squat 
Sets: 5
Reps: 5
Load: 70-80% (do what makes sense for you)
Tempo: 2.0.1
Rest: until 2:30 is up

B1) 4RFT
200m run
3 Snatch (any snatch) 115/85
6 OHS 115/85

C1) Single arm front rack carry

Sets: 3

Reps: 30s

Load: Heavy

Tempo: slow

Rest: 30s

Comment