warm up: extended aerobic base work
30 min chill pace
min 1: bike
min 2: plank
min 3: ski
min 4: lunge
min 5: single under
A. 8 rounds 1:1 work:rest or alt w partner
Run 200 m
3 tng Power Snatches 155/105
B. Front Squat+jerk dip+split jerk
every :90 building up to a 1 rm
C. 5 min max KB Swings 70/53*
every break 7 hspu
D.
12 min Sled walk
8 min Run