WU: [8] Steady Row, Hip mob
P
A. Sumo DL: 7×3 @ 77%, Silent
B. FT:
30/24 Bike Cals
25 CTBPU (or 15 Strict)
30 Power Snatch (135/95)
25 CTBPU (or 15 Strict)
30/24 Bike Cals
F
A. Sumo DL: 2xKB (8×5)
B. Glute Bridge
C. FT:
30/23 Row Cals
15 Strict Pullups or 8-12 Neg
40 DB Snatch (50/35)
15 Strict Pullups or 8-12 Neg
30/23 Row Cals
C*. GHRs: 5×8, Fast up, slow down
D*. 8x (Ski 250m + Run 200m) Rest :90
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