EASY PACE ERG BIKE 45 MIN

WOD
10-9-8-7-6-5-4-3-2-1
cyclist squat
push up

rest 3min.

1-2-3-4-5-6-7-8-9-10
cyclist squat
push up

12 Min amrap

• 12 Alt snatches 1x17.5kg DB
• 2 Wall Walks

For time: 6 rounds of “Nick”
10 DB Hang squat cleans
6 HSPU on DBs

Partner WOD igoyougo for 2 rds
100 burpees (min 3/ max 5)
200 Squats (5/10)
100 push ups (3/5)
200 lunges (6/10)
100 army curls (3/5)
200 jumping squats (10/20)
Timecap 60 min

Working 10 minutes
Hang Squat Clean + 2 x Split jerk
Focus on speed under bar. Weights 40-60%

4 rounds = 26min
2min row
300 run
10 clean & jerk 25kg

Time cap 30min

3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM

WU
3rds
10x air squat
10x scapula push up
10x hollow up

Working 10 minutes.
Squat clean + 2 x Front Squat + Split jerk
Weights 60-80%.