3/13 (lifting deload)
A – Hang Power snatch – 1 rep every 30 sec x 15 @ 50-60% of best power snatch

B – Heaving snatch balance x 2/OHS x 2, new complex every 90 sec x 6 (40-50% best snatch, crisp movement)

C – Above knee hang muscle clean x 1/Above knee hang power clean x 1/Above knee hang squat clean x 1, new complex every 90 sec x 6 (35-45% of best clean, crisp movement)

D – Tall clean pull under x 2/Split jerk x 2, new complex every 90 sec x 6 @ 45-55% best clean and jerk

E – Russian KB swings – 12 reps EMOM x 6-8 sets (moderate loading, should be very doable to go unbroken across all sets)

I used a 70KB here this was fine. No problems. I don’t have a heavier one.

F – Clean grip banded deadlifts – 10 sets of 2, rest 1 min (50-60% of best deadlift + skinny bands)

There were good. Nice controlled downward movement helped fire the glutes.

G1 – 90/90 shin box switches x 3/direction, rest 30 sec
G2 – Bear to bridge switches x 3/direction, rest 30 sec
G3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets
+
AB 10 cal sprint, new set every 90 sec x 8-10 or until your power/finish times drop off more than 10% from first set

First one was :11 then I held on to :09 for every one after I did 10 sets