2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
+
3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars