WARM UP

3x

1st Min – 5/4 Cal bike + 5 Hollow rocks

2nd Min – 5/4 Cal ski + 5 EB Power cleans

WOD

For time

3x

8 Power cleans RX-50/35kg   ADV-60/40kg

10/8 Pushups   ADV-15/12

10 TTB   ADV-15

Then

3x

6 Power cleans RX-60/40kg   ADV-70/50kg

10/8 Pushups   ADV-15/12

10 TTB   ADV-15

Then

3x

4 Power cleans RX-70/50kg   ADV-85/60kg

10/8 Pushups   ADV-15/12

10 TTB   ADV-15

25 Minute cap

Note: Only one bar to be used, change weights after each 3 rounds.

STRENGTH & SKILLS

5×5

Tempo back squats (3 seconds eccentric phase)

HIIT

WARM UP

3x

1st Min – 5/4 Cal bike + 5 Hollow rocks

2nd Min – 5/4 Cal ski + 5 EB Power cleans

WOD

15x

8/6 Pushups

8 HPC’S 40/30kg

8 Abmats

8/6 Cal row

Rest 2 minutes after the 5th and 10th rounds

38 Minute cap.