WARM-UP
1 ROUND
:30 Bike Easy
:20 Single Unders
10 Barbell Hang High Pulls
2 ROUNDS
:30 Bike Moderate
:20 Tall Jump Single Unders or Double Unders
10 Barbell Hang Muscle Cleans
STRENGTH
EVERY 2:30 x 3 SETS*
:30 Bike Sprint
+
2 Hang Muscle Clean
+
2 Hang Power Cleans
*Start light and build each set.
WOD
EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups
Immediately into …
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Hang Power Cleans (115/75)|(75/55)
MIN 3 – :45 Front Rack Hold
Immediately into …
EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups
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