AM:
1 min sled push @ high effort (light/high turnover)
1 min assault bike @ 90+%
30s sled push @ high effort (light/high turnover)
+
(Rest 10 min)
+
1 min sled push @ high effort (light/high turnover)
1 min ski erg @ 90+%
30s sled push @ high effort (light/high turnover)
+
(Rest 10 min)
+
1 min sled push @ high effort (light/high turnover)
1 min row @ 90+%
30s sled push @ high effort (light/high turnover)
PM:
A. Tall snatch
5×3; Rest 60s
*Keep load moderate and nail positions.
**Keep lats active.
B. Tall clean
5×3; Rest 60s
*Keep load moderate and nails positions.
**Keep lats active.
C. Box jump from standing
5×1; Rest as needed
*No step-in.
D. For time:
3 peg board ascents
24 row calories
16 assault bike calories
8 DB squat snatches (100/70)
*6 min cap.
+
(Rest 5 min)
+
20 min @ 50-75%:
5 min jog
5 min assault bike
5 min ski erg
5 min jog
