1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
2 rounds
0:30 Hang from bar
8 Tension swings
4-6 Jefferson curls
5 Inchworms
5 Kneeling jumps
+
Power clean and jerk – 1-2 Rounds w/ empty barbell for QUALITY
3 Clean deadlift
3 Hang muscle clean
3 Strict press
3 Power clean
3 Push press
3 Power clean and jerk
+
Build to workout weight for power clean and jerk
* Practice few short sets of other movements as you build up
+
@ workout weight
500m BikeErg
20 Air squats
250n Row
10 Toes-to-rings
5 Shuttle runs
3 Power clean and jerks
3 Lateral burpees over bar