A:
Every 90sec for 12sets do:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

B:
8x 1-minute rounds for max reps of:
20 seconds of Pull-ups / Advanced: Bar Muscle-ups
Rest 10 seconds
20 seconds of Clean and Jerks
Rest 10 seconds

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6 Pull-ups
6/6 DB Clean & Jerks
50m Shuttle Run
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Jumping Lunges
30 Flutterkicks
10 Jumping Squats
30 Mountain Climbers

Focus on device:
1 Station: 1min Bike @ EASY-MODERATE / 1min Bike standing @ Damper 10
2nd time: 7min Ski Erg (try to increase speed across the 7min)


STRENGTH

A:
Deadlift
10@50%
8@55%
6@64%
5@70%
4@75%
3@80%
3@80%
3@80%

B:
3 rounds of:
3 position stiff leg DL empty BB:
Always 15 reps @ heels together and toes out then @ normal stance and then @ sumo stance
12 DB Bench Press
(1 rep is half rep form the bottom + full rep total of 24 reps)
12 heavy Landmine Row
30-40 sec Weighted Plank