30 min easy run.
Push day. Gym had the garage doors open. Absolutely beautiful out.

Core workout

Morning: 5 mile run
Evening: Friday full body lift routine

Warm up 10 mins

Warm up clean progression.

6 rounds of 2 power clean + 2 front squat + 2 push jerk, one continuous set each time (hands stay on bar, no long pauses), build in weight.

Warm up some sets of KB swings, sumo DL high pulls, toes to bars,

Workout is 7 rounds 2 mins each of 12 toes to bar then max Kb sumo deadlift high pulls @45
If you start to fail 12 toes to bar in the 2 min round, switch to hanging knee raises, keep going.

5 mins air bike to cool down

Stretch