Strength.

Power jerk

Complete 30reps @ 80% of heavy 5 from 3rd Feb’16 AFAP in sets of 5. If you fail a rep then you must redo that set.

Intervals.

3 x 3min to complete
400m run. In remaining time amrap of
10 toes to bar
15 Russian swings 24/16kg

Rest 90sec btw sets.