Thursday 1st May

Warm up

Mobilise as necessary

Glute activation drills

EMOM 10 mins

Odds 10 air squats

Evens 6 burpees

Olympic weightlifting

Establish a 1RM hang clean

Strength

Back squat 10 sets of 2 at 85% concentrating on speed and technique

Deadlift 6 singles at 65%

Metcon

20 minute AMRAP

2 rounds of

5 strict l-pull ups

10 press ups

15 air squats

Then 400m run