Warm-up
2-3 rounds
:30 ski erg (increase effort each round)
10 Dbl kb deadlifts (between legs)
10 half kneeling medball rotations L + R
Prep: Dball clean/ Headcutter load and practice
Definitely stamina for the lungs and upper body today.
2 time intervals, the first provides you a 2-min window to complete the ski cals (should be about :50 work when fresh) and then as many dball cleans over the shoulder OR headcutters in the remainder of the 2 minutes. This should be somewhere around 10-14 reps.
Move right into the next interval, 3-minutes, to complete a moderate load rope pull into piston push. Alternative is to perform pushups in place of piston push, about 15. Rest remainder of the 3 minutes before starting from the top.
