A:
Every 90sec for 15min do:
2 Hang Power Cleans + 2 Front Squats
B:
AMRAP in 12min of:
6 Gorilla Burpees
8 T2B
10 Single DB Cleans (alternate)
24 Double Unders
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 DB Snatches
10 DB Floor Press
5/5 Bulgarian Split Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
12 V-Ups
Run 100m
Focus on device:
2min Ski-Erg
2min Bike-Erg
1:30min Ski-Erg
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace
OLYMPIC WEIGHTLIFTING
A:
Everty 90 sec. of 12 sets
1 Clean + 1 Front Squats + 3 Jerk
Work up to a 1RM of the day
B:
Every 2min for 5 sets
3 Split Jerk