| Warm up |
| – 2x: Lateral lunges > + Duck hop/walk >< + inchworms x 5 8 minutes: Squat to single arm press x 3/3 + bridge x 5 (scale to table top) Barbell front squat x 8 |
| Strength |
| 5x: Coach leads first 2 sets, then athlete on their own. Increase wt. As you can. – Hang clean high pull x 5 – Hang power clean x 5 – Hang clean x 3 Then: Front squats: 4×5 |
| Work |
| – 500m Row – 10 Thrusters – 10 side to side ab rollouts 400m Row – 10 Renegade Rows – 10 KB Swings 300m Row – 10 Weighted burpee – 10 Box jumps |
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