Warm Up
2 sets
15/12 calories of echo bike
15/12 calories of ski erg
rest 1 min bwn set
start easy and second set easy/mod

Metcon
3-4 sets, new set every 5 minutes (15 or 20 minutes)
24/20 calories of echo bike @moderate or mod+ pace
24/20 calories of ski erg@moderate or mod+ pace
Masters 45+ 22/18 calories.
time target sub 3.00-3.30.

Weightlifting
3 waves of power snatches
3 reps @50-55-60%
2 reps @60-65-70%
1 rep @70-75-80%
go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

3 waves of power clean&jerks
3 reps @50-55-60%
2 reps @60-65-70%
1 rep @70-75-80%
go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!