Lactate 3 sets

3 sets:Power Clean TnG x 8 unbrokenRun 400 m @ 90%rest 2 min95# 2:21, 100# 2:18, 105# (F on rep 6) 2:40


95#

105#

+
3 sets:
4 ring push ups
Row 400 m @ 90%
rest 2 min
2:05, 2:03, 2:09
+
5 sets:
15 back extensions
15 ghd sit ups
15 double unders
rest 30 sec
1:11, 1:09, 1:05, 1:07, 1:05

105#