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Endurance:

In 2:00 perform…

15/12 Cal bike

Max rep alternating dumbbell snatches (50/35) in remaining time

Rest 90 seconds

In 2:00 perform…

15/12 Cal row

Max rep burpees-over-rower in remaining time

Rest 90 seconds

In 2:00 perform…

15/12 Cal ski

Max rep high-lows* in remaining time

Rest 90 seconds

 

2 rounds for total max reps

*High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.

 

Strength:

Jerk

9 reps @ 35%

8 reps @ 45%

7 reps @ 55%

6 reps @ 65%

5 reps @ 75%

5 reps @ 75%

5 reps @ 75%

 

For quality

 

 

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