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Warm Up
10 Cals Bike
3 Pull Ups
3 GHD Situps
3 Burpees
3 Push Ups
x 2
Barbell Cycling Warm up
5 Hang Power Cleans + Front Squats
5 Hang Cleans
x 2 Rounds (Start with bar then add weight each round)
Olympic Lifting -
EMOM x 8
2 Power Snatches @ 70% + 20 Double Under
Strength -
25 FT Double KB Front Rack Lunges x 3 AHAP
Gymnastics -
20 Pike Ups
10 Barbell Roll Outs
1:00 DBall Hold 150/100
x 3
Conditioning
21 - 18 - 15 -12 -9 -6 -3
Power Cleans @ 115/105
Cals Bike