WARM UP

3x

10/8 Cal ski

EB Complex of

4 Power cleans + 3 Push jerks + 2 Split jerks

STRENGTH & SKILLS

15 Minutes

3RM STO (From the floor)

WOD

For time

6x

100m Run

12 Pullups   ADV-CTB

6 STO’S @ 85% of 3RM

17 Minute cap.

HIIT

WARM UP

3x

1 Minute row (Alt every 15 seconds between 3-4 & 6-7 RPE)

5 EB Muscle cleans

5 EB Behind the neck push press

WOD

EMOM x 6 rounds

1st Min – 100m Run

2nd Min – 25 Abmat situps

3rd Min – 10/8 Cal ski

4th Min – 15 Power snatches 40/30kg

5th Min – Rest.

45 Second cap on each minute, you are recording how many seconds it takes you in each movement and adding them all together at the end for you total time.