WARMUP (20)
Bike 2 Miles, Sprint Last 1/3 Mile
Walk to Number 3 and Back
Bike 1 Mile, Sprint Last 1/3 Mile
Walk to Number 3 and Back
Bike 1.5 Miles, Sprint Last 1/4 Mile
2 Rounds
Push-Up+ & Beat Swing
Banded Hip Flexor, Hip Capsule, Ankle Stretches
OLY TECHNIQUE (10)
Every Minute on the Minute For 6 Minutes
1 Power Position Clean + 1 Power Jerk
Rest 2 Minutes
Every Minute on the Minute For 6 Minutes
1 Hang Clean + 1 Split Jerk
CONDITIONING (15)
Every Minute on the Minute For 12 Minutes
1 Legless Rope Climb + 3 Tire Flips/5 Pull-ups + 1 Clean & Jerk
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