Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats10 DB shoulder press10 Ring rows:15 Jumps rope Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 75%Set 2 – 2 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 1 reps @ 90%Set 5 – 1 rep @...Read More