Strength Day
Warm Up:
Run 400m
Row 500m
Ski 300m
Mobility
Pigeon
Squat to Stand
Back Roll in Overhead Position
Strength:
Hang Clean and Jerks
5-5-5-5-5
Superset with: 10 negative Push ups and 5 strict Pull ups
Option A:
100 Weight Step Ups (1 dumbbell 50/35# Hold any way)