Workout:
Warm up with medicine balls
Then:
4x10 KB Swing (one set each @ 35#, 44#, 53#, 70#)
Then:
5x5 KB C&J @ 2x53#
Then:
5x5 C&J @ 75-80%
Then:
Front Squat:
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
1x2 @ 80%
Try 1RM ...
Then:
5x1 @ 90%
Then:
Ski Erg 2000m @ easy pace to cool down or @ hard pace to "cool down"