5 minutes airdyne
30 second sprint
30 second recover
Skill/Stabilizer:
Bottom to bottom tabatta push ups
Tabatta hollow holds
Strength:
Clean and jerk 5x2+1 at 75%
Clean pulls 5x3 - 5kg heavier than last week
Back squat 3x5 - 5kg heavier than last week
Metcon:
7x 1 minute on 1 minute off
In 1 minute complete
10 KB swings AHAP
5 KB cleans e/s AHAP
5 KB snatch e/s AHAP
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