Warm up - crossover symmetry activation, straddle hamstring stretch, banded couch stretch, twisted cross stretch, 20 shoulder rolls, 2 rounds of: 10 single arm db push press/press + 10 hollow rocks + 20 air squats w/hip circle + 10 glute bridges (5 each leg), then warm up w/barbell until loose…
Speed Clean and Jerk Ladders (4 bars)
4 Sets
*Increasing weight after two sets. Rest as needed between sets.
1&2 185/205/215/225.
3&4 245/255/265/275.
For time
30 Strict Pull Ups
25/20 Calorie Echo Bike
70’ Handstand Walk
Rest until 10:00
70’ Handstand Walk
25/20 Calorie Echo Bike
30 Strict Pull Ups