As you enter, start warm-up:
A) 5 min Echo Bike, ski erg or rower (0:10 burst at start of each minute)
B) 1 Round:10 Alternating Tempo Cossack Squats
10 Burpee Pull-ups
10 Kettlebell Swings
10 Snow Angels
10 Bird Dogs
C) Quickly build to a high box jump
Strength: Choose from option 1 or 2
Option:1
A) 5 Sets: 3 Front Squats at 82-85% :
• Rest 2-3 Minutes Between Sets
B) 1 Set: Max Reps Front Squats at 50%:
Option:2
A) 4 Sets:3 Squat Snatches at 78%:
• Rest 2-3 Minutes Between Sets
B) 2 Sets:1 Snatch Grip Deadlift at 125% of 1RM Squat Snatch:
"Slumber Party"
For time:
500/400 meter Row/Ski 30/20 cal Bike
20 Clean and Jerks (135/95 lbs)(Heaviest)
1 minute Rest
500 meter Row/Ski 30/20 cal Bike
20 Front Squats (115/80 lbs) (Lighter)
1 minute Rest
500 meter Row/Ski 30/20 cal Bike
20 Power Snatches (95/65 lbs)(Lightest)
Sub DB's
Extra credit:
Accessorie work
[For Quality]40-30-20-10:
Dumbbell Bench Press
Dumbbell Walking Lunges Dumbbells: 50 / 35 lb's
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