WARMUP
1:00 EZ Bike
:30 Mod-Hard Bike*
:30 EZ Bike
Into…
2 SETS (empty barbell)
5 Pike to Push-Ups
5 Up-Down Over Bar
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
3 Slow Hang Power Clean Drops**
*Should be less than workout pace.
**Slowly perform an upright row to shoulders while shrugging and reaching tippy toes. At this point whip the barbell to shoulders while dropping under to ¼ squat. Can be performed without any weight or with MedBall.
STRENGTH
Power Clean for load:
6 SETS
3 TNG Power Cleans*
WORKOUT
“FULL SEND”
EMOM x 15 MINUTES
MIN 1 – :20 Max Cal Bike Sprint
MIN 2 – 15 Burpees Over the Bar
MIN 3 – 5 Power Cleans (185/135)
(Score is Total Cals)
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