Hang Clean 80%x2, 85%x2, 90%x1, build to heavy single
Clean & Jerk: 75%x(2+1)x3
Back Squat: 5RMx3x3
8 Minutes Volume Accumulation:
4 Strict Pullups + 4 Strict Toes-to-Bar
Sets must be completed unbroken.
Pullups: Maintain strong hollow. Rep is counted at the bottom of the hollow hang, not when the chin clears the bar.
Toes-to-Bar: Rep is counted at the bottom of the hollow hang, not when the feet touch the bar.
Run 6x400m @ 8-9, rest 1:1
Athlete should run at a pace just shy enough of maximal to allow consistency across sets.