A. 3 sets
10 DB deadlifts (40,65,65)
15 banded good mornings (thin blue band)
1' ski @ easy-moderate pace
B1. 3x6 single-arm DB muscle clean/side (65,65,65)
B2. 3x6 strict HSPU @ 20X1 tempo
C. 7x3 hang power clean (115,135,155,175,195,215,235)
(set every 90")
D. 6x4 segmented clean grip deadlift (165,185,205,215,225,225)
(pause 1" just off floor, at knee, mid quad)
(use straps if needed, rest 2' between sets)
E. 10' ski @ sub 2' pace (2591m -- 1'55.8")
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