A) 5 min Ski Erg (3 hard pulls at start of each minute)
B) 1 Round:
12 Alternating Tempo Cossack Squats
12 Snow Angels
12 Bird Dogs
12 Split Squats (knee over toes as much as possible)Spend
1:00 in the bottom of a snatch with an empty barbell
Barbell Bentover row
5 Sets:
15 Barbell Bent Over Rows
• every 2 min
• Barbell: 50% of 1RM Squat Snatch
Or RPE 6
Kitchen Sink
2 Rounds:
12 Pull ups
10 Box Jumps
12 Push Press 95/65
10 Box Jumps
12 Front squats
10 Box Jumps
12 GHD Sit-Ups* / V-ups
10 Box Jumps
*If you don't have a GHD Machine, scale to
22 V-Ups
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