Cossack Day 1 Week 2

Squat Snatch 
3 x 3 @ 70% of 1RM

5 sets close to ME UB C2B Pull up or Ring MU(whatever you did for your test)
Rest a minimum of 3min between sets, the goal is to get some volume in your C2B Pull ups or MU


Bike
2 rounds of
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
rest 3min

Row
2 rounds of
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
rest 3min