1. Warm-up : 30 Seconds
Easy Bike /row
10x Walkouts
Medium Bike /row
10x Active Spidermans
Faster Bike /row
10x Push-up to Down Dog
Barbell Warmup
2. Mobility:
Front Rack Stretch + Overhead Stretch on Wall
3. Movement Prep
10 Scap Pull-ups
5 Kipping Swing
5 Knees to Chest
5 Toes to Bar
Clean and Jerk
3RM Clean and Jerks
1 Round
Performed with Lighter Weight
6 Calorie Bike
4 Toes to Bar
2 Clean and Jerks
4. Met-Con “Handlebars”
4 Rounds:
30/24 Calorie Bike/Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)
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