BACK SQUAT + MET COND + BACK + ABS

Back Squat

140Kg x 1 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 16Kg

- 8:45

Back

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

130Kg x 1 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 16Kg

- 8:01

Back

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + ABS

Back Squat

130Kg x 1 x 2

Clean + Hang Clean

70Kg x 1 x 3

10, 9,8 , 7, 6, 5, 4, 3, 2, 1

Ski Cal

KBS 16Kg

- 8.00

Abs

DEADLIFT + MET COND + BACK + ABS

DeadLift

120Kg x 3

130Kg x 1

140Kg x 1

3 Rds

500m

10 KB Thruster 2 x 12Kg

30 DU

- 11:15

Back

Abs

BACK SQUAT + SNATCH COMPLEX + MET COND + BACK

Back Squat

120Kg x 1 x 2

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

5 Rds

10 Bike Cal

10 KBS 16Kg

- 7:17

Back

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK + ARMS

Back Squat

120Kg x 3

130Kg x 1

Clean + Hang Clean

70Kg x 1 x 2

7 Rds

7 Bike Cal

14 DU

7 KBS 16Kg

- 9:56

Back

Arms

BACK SQUAT + MET COND + BIKE INTERVALS + ARMS

Back Squat

110Kg x 1 x 3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Row Cal

KB Thruster 2 x 10Kg

- 9:50

50 Cal Bike Intervals

Arms

SNATCH COMPLEX + BACK SQUAT + MET COND + BACK + DIPS

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

Back Squat

100Kg x 3 x 3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 20Kg

- 9:18

Back

Dips

BACK SQUAT + MET COND + BACK + ABS

Back Squat

100Kg x 3 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ski Erg Cal

KBS 20Kg

- 8:34

Back

Abs

BACK SQUAT + BIKE INTERVALS + BACK + ARMS

Back Squat

100Kg x 4

100Kg x 3

100 Cal Bike Interval

Back

Arms