Threshold Work:
600 x 4 with 2 min rest between
Strength:
Front squat
3×5 @ 60% (deload)
1 legged RDL’s
(light load for a stretch) 5 x 5 (each side)
Bulgarian split Squats
Using moderate load 5×5 each side
Push press
10×3 Working up from 60% of 1rm (or a lighter weight)
Recoil each rep and pause for >2sec on top
Metcon:
7 Rounds for time
7 power snatches (155,105)
15 t2b