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Warm Up
5;00 Bike Barbell Cycling Warm up
5 Hang Power Cleans + Push Jerk
5 Hang Squat Cleans + Split Jerk
x 2 Rounds (Start with bar then add weight each round)
Olympic Lifting -
EMOM until Failure
10/7 Cals Row + 1 Clean @ 205/125 (add one Rep each Minute)
Strength -
- Single Arm Bent over Row 5 x 5 @ moderate weight
Gymnastics -
20 Hollow Bodys
20 GHD Situps
1:00 DBall Hold 150/100
x 3
Conditioning
400 M Run
25 Wall balls @ 20/14
Rest 2:00
x 5