| Friday |
| Warm up |
| – 3x: High knees in place x 20s + Barbell muscle clean x 10 + Front squat x 10 – 3x: Hang power cleans x 5 (work up in weight) + Front squat x 5 + push ups x 10 |
| Strength |
| EMOM x 14 minutes alternating minutes: – 5 hang power clean and jerk – 5 Front Squats |
| Work |
| With a partner, you go/I go. Finish your reps, then your partner goes. 2 rounds of each (you go/I go = 1 round), back to top for 1 round of each – 250m Ski – Dual KB Clean and press x 10 – Lateral box jump overs x 20 – DB Med ball bench press x 15 – 15 calorie bike |
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