AM
A. Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#
B. TnG Squat Clean – 3 on the min for 8min (205-225# across)
205 for 2 min
215 for 2 min
225 for 4 min
C. HB Back Squat – 4 x 6; rest as needed (moderate loading ~335 range, stimulative)
335# across
D. Thruster – 2 x AMRAP-2 @ 135#; rest 2min b/t sets
25 reps + 21 reps
PM
Dynamc Run Prep ~15min
(ideally: this should be working between Progressive effort runs & DROM run prep, attached a link w/ some ideas from TTT youtube)
*https://www.youtube.com/watch?v=XLBQQgVUcxI&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
20-30min easy recovery run
*can be AAR / Road – your choice!
Done on AR!
+
PWO Breathing Protocol from BM
