Workout:
On an 8 min running clock, work up to a heavy squat clean + jerk
Then 4 x 3 front squat (:90)
*final clean and jerk weight all 4 sets
2 Sets:
Bike 30/20 cals
Rest 2 min
Ski 500
Rest 2 min
Row 500
Rest 2 min
These are sprints!!!!
You can switch up the exercises or do all the same exercise for all 6 sets, or whatever the fuck you want to do.
Just fuckin sprint!