10 MIN AIRFIT @ EASY PACE
2 x 10 DISLOCATE + 10 x OVERHEAD SQUAT
2 x 5 GOBLET SQUAT + 10 x KETTEBELL SWING

6 x 1 POWER SNATCH @ 60%

WORK TO HEAVY WEIGHTED PULL UP

6 x 3 CHEST TO BAR CHIN UPS (ADD WEIGHT AS REQUIRED)

4 x 8/8 DUMBELL BENT OVER ROW

7 ROUNDS
3 x POWER CLEAN + 100MTR SKI
​REST 60 SECONDS BTW ROUNDS

10 MIN AIRFIT @ EASY PACE
4 WAY MOBILITY
3 x 10 DISLOCATE + 10 x OVERHEAD SQUAT
3 x 5 GOBLET SQUAT + 10 x KETTLEBELL SWING

WORK TO HEAVY BACK SQUAT

WORK TO HEAVY POWER SNATCH

WORK TO HEAVY CLEAN & JERK

100 x BURPEE

10 MIN AIRFIT @ EASY PACE
3 x 10 DISLOCATE + 10 x OVERHEAD SQUAT
3 x 5 GOBLET SQUAT + 10 x KETTLEBELL SWING

3 x 5 HANG MUSCLE SNATCH @ 50%

2 x 2 BACK SQUAT @ 90%

3 x 3 SKIN THE CAT

5 ROUNDS: 5 x PULL UP + 3 x MUSCLE UP

10-1
DUMBELL SNATCH
TOES TO BAR