WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Ski
10+10 1-Arm shoulder press
20 Banded pull aparts
10 Spike-ups with feet on rower
5 Box jumps

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STRENGTH

Shoulder press,
Build up to 5 rep max in 3-4 sets.
Then 4 x 5 @ 90% of the heaviest set of 5 shoulder presses.

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CONDITIONING

As many reps as possible in 5:00 minutes of:

4 Snatches 60/40kg
10/8 Calories bike erg

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

4 Clean and jerks 60/40kg
10/8 Calories bike erg

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

4 Thrusters 60/40kg
10/8 Calories bike erg

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ACCESSORY

Seated dumbbell shoulder press,
4 x 12 (moderate)

Skull crusher,
4 x 12 (hard)

1-Arm behind the neck tricep extensions,
4 x 12/12 (moderate)

Core:

3 Rounds of:
:30s Weighted candle stick toe touches
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right