Muscle Up Skills…warmup thoroughly and do a single set of as many as you can do
Clean + Front Squat: 8 x 1 + 2; work as heavy as you can use to complete all 3 reps
Bench Press: 8, 6, 4, 4 (choice weight)
10 x 300m on a 2:30 interval. Try to run all 10 at the same speed.

Auxillary Work
3 sets of ?10 GHRs followed immediately by?20 Band Pull Throughs; rest 1-2 minutes between sets