| Friday |
| Warm up |
| 3 min Machine 3x: head cutters x 10 + Plank shoulder taps x 12 + Chin-ups x 6 3x: side shuffle> Sprint< Burgener Warm Up x 2 sets 3 x Shrug/Tripple extension 3 x High pull 3 x Muscle Clean 3 x Tall Power Clean 3 x Tall Clean |
| Work |
| Hang clean WU: 6 HPC + 6 FS 4 HPC + 4 FS 4 HC Hang Clean: 3-3-3 2min rest between |
| Work |
| 6-8min: – Plate push>< – Windmill x 3/3 – SA front rack KB squat x 5/5 Remaining time: Team Max distance ski |
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