Warm up
coaches choice
Strength
Every :90 x 15 min
2 squat snatch
Workout: 12 min cap
35 overhead squats 95/65
2 lap KB carry 70/53
25 OH Squats 115/85
2 lap run, 500 m row, or 400 m ski
15 OH Squats 135/95
T1: modify as needed
T2: as written
T3: 95/65, 135/95, 185/125