Warmup –

3 Minutes Easy Bike

3 Minutes of Warmup Complex

2 Minutes Modearte Bike

2 Minutes of Warmup Complex

1 Minute Faster Bike

1 Minute of Warmup Complex

Warmup Complex:

5 Bar Rows

10 Slow Air Squats

5 Push-ups

Core –

Tabata Russian twists

Technical

3 Sets:

3 Muscle Cleans

3 Front Squats

3 Push Presses

Start at 35% 1RM Clean & Jerk and Build

STRENGTH

EMOM X10

Power clean + hang clean

Building

WOD 20 min cap

4 Rounds:

15/10 Calorie Assault Bike

20 wallballs 20/14

15 kB swings 53/35

10 pushups