AirDyne 60 min @Z1 (every 5 mins 20 sec FLR + 3x back ext.)
PM
A. 5 sets <every 2 mins> 2x segmented clean deadlift (build from 80% 1RM clean)
175/195/215/235/255
B. EMOTM for 10: 1x power snatch + 1x hang power snatch (from blocks; mid thigh)
all 10 rounds @ 115, focusing on speed and mechanics
C1. 3x8 GH raise <rest 30 secs> (assisted with arms)
C2. 3x10 pendlay row @1112 <rest 30 secs> 135#
C3. 3x100m 1 arm WW (40# db) & 1 arm FW (70# kb) switch arms at 50m each round <rest 2 mins>
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