Warm Up
3rds
Ski 300m
10 single leg RDL (each leg)
Barbell warm up
Strength
No foot no hook clean* 6×3 – 75%
*Set up with feet in receiving position and no hook grip on the bar. Feet should remain in the same spot throughout the lift
Tempo back squat 1×3, 2×2, 2×1 – tempo 30X0
Snatch grip BTN SOTS press 4×4
Dumbbell Bent over row 3×6
WOD
For max calories
Echo bike intervals
10rds
0:20 on
0:40 0ff
Core
3rds for quality
20 GHD Sit ups
10 Bent over row