3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build up to workout weight on hang squat clean/push jerk
– Sets of 3 bar-facing burpees between sets
+
Once through
20/15 (cal) BikeErg
5 Hang squat cleans @ 61/43kg
7 Bar-facing burpees
20/15 (cal) Row
5 Push jerks @ 61/43kg
7 Chest-to-bar pull-ups