Run 500 m
Ski 500
Run 500 m
Sled push 30 m
Run 500 m
Sled pull 30 m
Run 500 m
Burbee Broad jump 40 m
Run 500 m
Row 500 m
Run 500 m
Farmers carry 100 m
Run 500 m
Sandbag Lunges 50 m
Run 500 m
WB 50

6-rep max at push press

EMOM x 8

3 hang power clean

100 Air Squats for cooldown

• Do these in sets of 5-10 and rest 10-15s. Between sets. The idea is to increase blood flow and speed up the recovery after heavy Cleaning and Squatting

Find your 2RM for the day in 12min

• Hang squat clean

60min with easy pace (HR between 135-145bps):

• 5min Row
• 30 Sit Ups
• 5min Run or Bike
• 15 Push Ups

Rest & Recover

6-10 sets: Split Jerk

Use blocks or rack. Find the heavy of the day. Rest as needed.

1rm dead lift 1 RM

Shoulder Press

6x3 @80%++