Conditioning
Ski Erg
100 cal - 9:41 - 1881 m
Row
100 cal - 6:15 - 1554 m


Weightlifting
Press in Split
5 sets x 5 reps

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (70 kg)

Clean above knee + Clean
5 sets x 1 rep @ 70% (82 kg)

Bracing


Accessories
Speed Bench Press
9 sets x 3 reps @ bar + blue band + chains x 1


Conditioning
3 Power Snatch (135#)
5 Toes 2 Bar
7 Burpees
5 rounds

3:59