Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine
10 Ring Rows
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each)
– into –
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
3 Kip Swings
– into –
3 Rounds (build in weight)
3 Power Cleans (singles)
3 Pull-Ups
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 round
20 sec. Bike (workout pace)
1 Power Clean (each) at beginning weight
5 Synchro Pull-Ups
Metcon – Metcon (Time)
Teams of 2
21/17 Calorie Bike (same time)
40 Power Cleans 185/125) (split)
30 Synchro Pull-Ups
21/17 Calorie Bike Erg (same time)
30 Power Cleans (205/135) (split)
40 Synchro Pull-Ups
21/17 Calorie Bike Erg (same time)
20 Power Cleans (225/155)
50 Synchro Pull-Ups
Individual Option
21/17 Calorie Bike
20 Power Cleans 185/125)
30 Pull-Ups