A – Zombie squats – 3 reps EMOM x 12, moderate load with good position and speed
145 across at 22X1 tempo
+
B – Clean pulls 4 sets of 2, rest 3 min
295 across with controlled negative
+
C1 – Single leg snatch grip RDL x 4/side, rest 1 min (PVC or empty bar)
Done – but snatch grip seems much harder to balance than a clean grip
C2 – Crossunder lunge x 4/side, rest 1 min x 5 sets
Done
+
D – AB 30 sec 90% aerobic, 90 sec slow spin x 5
just went hard with no measurables