Weightlifting Bias
Week 1
Day 1)
Warm Up
3rds
Ski 300m
20 Air squats
Barbell warm up
Strength
Muscle Snatch 3×7
Power Snatch 3×5
Snatch 3×3
Overhead Squat w/ 5sec pause 3×3, 2×2
Back Squat 4×6
Lunge 3×10 each leg
WOD
AMRAP 12min
3 C2B
3 HSPU
6 C2B
6 HSPU
9…
Add 3 reps each time
Core
4×10 weighted GHD back extensions (hold weight plate across chest)