| Strength |
| Every 3 minutes, for 15 minutes (5 sets) of: |
| 3 second Pause Back Squats x 3 reps |
| (Coach´s Notes: build up in every set) |
| Workout |
| Complete as many rounds and reps as possible in 12 minutes of: |
| 4 Dumbbell Hang Power Cleans |
| 8 Dumbbell Front Squats |
| 12 DB Box Step Over |