Warm up:
1 round
250m row
2 rounds
10/10 hip cart
10/10 leg swing
10 air squat
1x empty bar drills
10 hang power clean
10 deadlift
10 front squat
10 STOH
Saturday Sweat:
In 40min window:
5 rounds
200m run
12 hang power clean
Rest 2min
4 rounds
300m run
12 deadlift
Rest 2min
3 rounds
400m run
12 front squat
Rest 2min
2 rounds
500m run
12 shoulder to over head
@25kg barbell
You can switch with row/ski/bike