Day 2)
Warm Up
3rds
Ski 300m
20 air squats
Barbell warm up
Strength
No foot no hook clean* 6×3 – 65%
*Set up with feet in receiving position and no hook grip on the bar. Feet should remain in the same spot throughout the lift
Tempo back squat 3×3, 2×2 – tempo 30X0 (3 second eccentric phase – no pauses)
Snatch grip BTN SOTS press 4×6
Dumbbell Bent over row 3×10
WOD
For time (aim for unbroken on all movements – this should be fast)
10 thrusters – 45/30kg
15 burpees over bar
20 TTB
15 burpees over bar
10 thrusters – 45/30kg