Warm up
Run, bike, row or ski 3 min
2 rounds
10 up downs
10 barbell back squats
10 ring rows
Strength
15 Min
Back Squat
3×3 at 60%
Rest 3 min between sets and use no belt unless injured. (Deload so we can go heavier next week)
Workout
15 right arm db snatch 50/35
15 left arm db snatch 50/35
30 right arm db snatch 50/35
30 left arm db snatch 50/35
45 toes to bar
45 deadlifts 225/155
15 min cap
T1: modify as needed
T2: as written
T3: 1 legless rope climb every 2 min for male athletes and 3 min for ladies (inc the start)
Durability and Extra Work
20 strict hspu
30 cal ski
100’ hsw
rest 2 min
100’ hsw
30 cal ski
20 strict hspu/hspu
4 sets of
10 Glute ham raises
20 narrow foot heel elevated squats