Part A) Griff

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Part B)

21 Hang squat clean (60%of max)

Rest 2min

15 Hang squat clean (60% of max)

Rest 2min

9 Hang squat clean (60 % of max)

Block Strength (de-load week)

Deadlift 5/5/5 (50%/60%/70%)

Good mourning 65% of max power clean 10/10/10