2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
30 Speed rope steps
+
Barbell warm-up – 2-3 rounds @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerks
3 Overhead squats
+
Build to workout weight for push jerk, OHS and PC
* Few short sets of toes-to-bars and DUs between sets
+
EMOM 3
10/7 (cal) BikeErg @ increasing pace (moderate to sprint at end)
+
@ workout weight
10/7 (cal) BikeErg
5 Push jerks
8 Toes-to-bars
5 Overhead squats
30 Double-unders
5 Power cleans