A:

Complex:

1x FSQ+Jerk

2×4 @ 70% (1RM CJ)

2×4 @ 65%

2×4 @ 70%

 

Snatchpull

2×5 @ 65% (1RM SN)

2×5 @ 70%

2×5 @ 75%

 

B:

10min EMOM:

3 Kipping HSPU afap focus on logout

 

C:

Tour de France test:

4x4min on 1min off watt on assault bike:

Go for highest average watt per round!

Sum up all average wattages divide it by 4 and then by your bodyweight.

You get your watt/kilogram bodyweight

 

D:

Cool-down:

5min Couchstretch

 

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Coaching & Programming: www.gregor-schregle-performance.com