A. Back squat - 3x5
B1. Russian twist - 40x3
B2. Hollow hold - 20-30sx3
+
12 min AMRAP
9 Hang power cleans
15 Box jumps or step ups
21 Air squats
Sport -
A1. Run - 200m x5 -rest 20s-
A2. Ski erg - 150m x5 -rest 1 min-
^nasal breathing only
B. Clean pull @ 110% 4x4
C. Mike’s Abz