STRENGTH

Every 2 minutes, for 10 minutes: 3 Snatch (squat, if mobility and technique allow)  *build in load, perform as unbroken touch and go sets

WOD

Run: 4 x 400m (rest 1 min between efforts) OR Row/Ski: 4 x 500m (rest 1 min between efforts) OR Bike: 4 x 30/21 cal (rest 1 min between efforts)

PUREFIT

Run: 4 x 400m (rest 1 min between efforts) OR Row/Ski: 4 x 500m (rest 1 min between efforts) OR Bike: 4 x 30/21 cal (rest 1 min between efforts)