800m jog
Warm-up
Dynamic mobility
Hops 2x5 each side in flats
STJ x5
Power skips 3x5 x2
endurance bounding 2x50m
Hopping 2x50m x2
Hang clean pulls 2x3@140kg
2x3@150kg
Romanians 3x5@160kg
Mobility

16 MINUTE jog 3km
ATG back squats 3x2@140kg, 1x2@145kg, 1x2@150kg
3x2@155kg
Good mornings 3x3@80kg

~
15 minute jog
ATG front squats pause 5x2@130kg
Romanian Deadlifts 3x5@160kg

800m jog
Warm-up
Dynamix mobility
Sprint drills
Light bounds 60% effort 5x5
Light hops 1x5 each side
Endurance bounding 5x30m (1 step in)
Endurance hopping L 2x50m, R 1x50m

2.4km jog
Dynamic mobility
Hang clean pulls, 1x3@60kg 1x3@80kg, 1x3@100kg
Clean pulls 1x3@100kg, 1x3@120kg, 1x3@140kg, 2x3@150kg
Deadlifts 1x3@180kg, 3x1@190kg

Sick, slept all day

2.3km jog
Mobility
Push press 3x3@80kg, 1x3@85kg, 2x3@90kg
ATG 1.5x front squat 1x2@80kg, 2x2@100kg, 3x2@110kg
Abdominal pull-downs 3x10@100kg

Sick, not feeling great headache
Bije ride
Mobility
ATG Bacj squat
1x3@140kg, 2x3@145kg, 3x3@150kg
Romanians 1x5@160kg, 1x5@170kg, 1x5@175kg