WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Ski
2) 5 Kettlebell swings + 5 Goblet squats
3) 10-15 Sit-ups
4) 10 Dumbbell hang clean and jerk, alternating arm.

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CLEAN AND JERK

2 x (2+1) @ 74%
2 x (2+1) @ 79%
2 x (2+1) @ 84%
Lift every 2:00 min

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STRENGTH

3 Sets of
7 Front squats right into 13 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg
2) 5 Squat cleans (moderate/heavy)
3) 10-15 GHD Sit-ups
4) 10 Dual dumbbell push jerks (moderate/heavy)

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 8/8 (hard)

1-Legged reverse hyper,
3 x 10/10 (moderate)

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

Sandbag bearhug hold,
3 x 1:00 min (heavy)