Session 1
Warm up - crossover symmetry activation, 2 rounds of: 500m Bike erg + 10 kip swings + 10 barbell power cleans
3 Rounds (New round every 2:30)
21/18 Calorie Bike
15 TTB
9 Power Cleans 135/95#
*Rest until 10:00
3 Rounds (New round every 2:30)
21/18 Calorie Bike
15 TTB
6 Power Cleans 185/135#
*Rest until 20:00
3 Rounds (New round every 2:30)
21/18 Calorie Bike
15 TTB
3 Power Cleans 225/175#
PM Session
Warm up - 2 rounds of: couch stretch (30 sec each side), spiderman stretch, straddle hamstring stretch (30 sec), then 2 rounds of: 10 shoulder rolls + twisted cross stretch (3-4 reps each side) + 10 single leg touches (each leg) + 10 air squats, then warm up w/ barbell.
Low Hang Squat Clean + Squat Clean
1,1,1
*Work up to 3 challenging sets of this complex today, low hang is below the knee - Drop the bar between reps.
AMRAP 20 minutes
250m Row
20 GHD Sit Ups
*Rest 30 seconds
250m Row
20 Ring Dips
*Rest 30 seconds