Warm-Up
2:00 bike, row, ski
2 Sets:
200 Meter run
5 Down ups
10 Air squats
5 Kettlebell deadlifts
Strength/Skill
Clean
EMOM for 5 minutes
1 @ 80%
EMOM for 3 minutes
1 @ 85%
EMOM for 2 minutes
1 @ 90%
WOD
8 Minute AMRAP:
10 Burpees over the bar
10 Hang power cleans 95/65
Warm-Up
2:00 bike, row, ski
2 Sets:
200 Meter run
5 Down ups
10 Air squats
5 Kettlebell deadlifts
Strength/Skill
Clean
EMOM for 5 minutes
1 @ 80%
EMOM for 3 minutes
1 @ 85%
EMOM for 2 minutes
1 @ 90%
WOD
8 Minute AMRAP:
10 Burpees over the bar
10 Hang power cleans 95/65
Hybrid Conditioning
40 Minute AMRAP:
10 Dumbbell Push Press
25′ Burpee broad jumps
400 Meter run
10 Dips
20 Kettlebell swings
400 Meter Run
10 Double Dumbbell rows
20 Dumbbell box step ups
400 Meter Run