Saturday, December 16th 2023

WARM UP

Bike Tabata x 4 Sets

right into

Air Squat Tabata x 4 Sets

*1 athlete starts on bike and then switch halfway through

*grab barbell

-10 Front Squats

:30 Wrist Stretch

-10 Strict Press

:30 Straddle Stretch

3 x :10 Pause Front Squats

then,

4 Split Jerks (no bar, feet only)

4 Push Jerks (:02 pause in catch)

4 Split Jerks (:02 Pause in dip and catch)

then,

4 high hang Power Cleans

4 Tall Cleans (fade from power to squat)

4 Squat Cleans

2 Power Clean+Front Squat+Jerk

STRENGTH

Every 2 Minutes x 5 Sets

1 Power Clean

1 Jerk

drop and reset

1 Squat Clean

1 Front Squat

1 Jerk

*start moderate and build across sets

GET FIT

For Time:

40/32 Cal Echo Bike

30 T2B

20 Front Squats (135/95) (Rx+185/125)

10 Burpee Pull-Ups (Rx+ 10 Ring Muscle Ups)

20 Front Squats (135/95) (Rx+185/125)

30 T2B

40/32 Cal Echo Bike