WARM UP
Coach Stretch
Shoulder/Squat Mob
2 Rounds
6 Kip Swings + 3 Pull Ups
8 Sumo Stance Toe Touch Crossovers
5L/R DB Push Press
20 DU/30 SU
Skill / Strength
Clean & Jerk Complex
8 EMOM
1 Clean + 3 Front Squats + 1 Pause Split Jerk (3sec in dip)
65-70% 1RM of C&J
WOD
10 AMRAP
*Buy In 30/24 Cal Bike
8 Burpees
8 Pull Ups
25 DU/50 SU
*stagger heats in 3 min intervals
to accommodate bike usage
Post WOD Accessory:
25 L/R Side Plank Rotations
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