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Warm Up
10 Cals Bike
5 Push Ups
5 Each Arm - 1 Arm KB Swings
5 Each Arm Waiter Squats
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 -
Every 90 Seconds x 12
3 TNG Power Cleans @ 155/105
Strength -
25ft Front Rack Walking Lunges x 3 AHAP
Gymnastics -
20 Pike Ups
10 Barbell Roll Outs
1:00 DBall Hold 150/100
x 3
Conditioning
10 Thrusters @ 135/95
20 GHD situps
50 Double Unders
5 Rounds