WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Ski
2) 8+8 1-Arm kettlebell deadlifts
3) 10-15 Sit-ups
4) 10 Dumbbell hang clean and jerk, alternating arm.

---

CLEAN AND JERK

2 x (3+1) @ 68%
2 x (3+1) @ 73%
2 x (3+1) @ 78%
Lift every 2:00 min

---



STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 65% + 3 High box jumps

---

CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 13/10 Calories ski erg
2) 5 Squat cleans (moderate)
3) 10-15 GHD Sit-ups
4)10 Dual dumbbell push jerks (moderate)

---

(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 6/6 (hard)

1-Legged reverse hyper,
3 x 8/8 (moderate)

1-Arm bent over row,
3 x 10/10 (hard)

Sandbag bearhug hold,
3 x 1:00 min