A Clean and Jerk – quickly work up to 90% of last weeks heavy double for 1-2 good reps
2 FS @ 73-78%
200m shuttle sprint (50m out and back)
rest 90 sec.
x6 sets

plank hold x 30sec.
right side plank x 15 sec.
left side plank x 15 sec.
rest 1 minute

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15