Day 2
Warm Up
Bike 500m
10 Single leg RDL
10 Empty bar good morning
Strength
Deadlift Waves
3 – 85%
2 – 87%
1 – 90%
3 – 87%
2 – 90%
1 – 92%
Rest ~2-3mins between lifts
Conditioning
Barbell Cycling
EMOM 20
1. 8 Snatch 45/30kg*
2. 25 DU
*aim unbroken
Accessories
3×10 GHD Sit Ups (add med ball if too easy)
3×10 GHD Back Extensions (as above)