A:
Every 90sec for 15min do:
1 Clean Deadlift + 1 Squat Clean + 1 Front Squat + 1 Jerk
B:
5 rounds for time of:
400m run
20 Air Squats
10 HSPU
ENDURANCE
2 sets of:
3000m Row/Bike x2/Ski
3min rest
Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)
If you are coming the first time: find your steady target pace.
NOTE: THIS IS THE LAST TRAINING BEFORE THE 5K FOR TIME!