Back Squats - 1x5@50%, 3x5@65%
KB 1 arm sit ups alternating hands 2x10
Clean Pulls - 1x5@70%, 3x5@80% of your 1RM clean
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.
Curtis P (115/75)
200m run in between the numbers
(Curtis P is one complex of squat clean, while in front rack- lunge right, lunge left, then push press)