23
A1 – Crossover stride jumps x 3 reps/side, rest 30 sec

A2 – Double scissor jumps x 3 reps/side, rest 30 sec

A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets
B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, first 3 working sets @ 86-90%, second 3 working sets @ 90-93%

I sent you these videos failed a lot all over the place

C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, first 3 working sets @

These weren’t awful but tired

82-85%, second 3 working sets @ 85-88%

D1 – Banded abductions from glute bridge hold x 18-21, rest :30

D2 – Banded pullthroughs from sumo stance x 12-15, rest 30 sec
D3 – Split stance KB russian swings x 8/side, rest 90 sec x 3 sets
+
Row 1000m, progressive intensity every 200m
0-200m @ 1:50/500m
200-400m @ 1:46/500m
400-600m @ 1:42/500m
600-800m @ 1:38/500m
800-1000m @ <1:35/500m
rest walk 4 min x 5 sets

I did 3 sets. All over the place called it a night. Just felt drained during/after lifts. Shitty day. But a training day learning the body.