A – Zombie squats – 3 reps EMOM x 10, moderate load with good position and speed
155
+
B – Clean pulls 3×3, rest 3 min
275-285 x 2
Felt my hips rising faster than my chest/shoulders in the last rep at 285 so thought would be best to stay there
+
C1 – Single leg snatch grip RDL x 4/side, rest 1 min (PVC or empty bar)
Empty bar
C2 – Crossunder lunge x 4/side, rest 1 min x 4 sets
Done
+
D – AB 30 sec 90% aerobic, 90 sec slow spin x 4
46 revolutions counted myself