3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2-3 Rounds barbell prep @ empty barbell
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push press behind the neck
3 Hang power snatches
3 Overhead squats (slow tempo)
+
Build to workout weight for hang power snatch
* Prep the box jump overs, air squats and burpee pull ups between sets
+
2 Rounds @ workout weight
3 Hang power snatches
6 Box jump overs
3 Burpee pull ups
12 Air squats
20/15 (cal) BikeErg