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Bike or Row 1x:
40cal @ an easy pace
2xs:
5-10 Bootstrappers
5-10ea Kneeling Shoulder Tap
10 Romanian Deadlift
10 Hang Muscle Clean
10 Strict Press
Barbell Warm Up 1x:
3 High Hang Power Clean
3 Hang Power Clean
3 Power Clean
5 Push Jerk w/ a :01sec pause in the landing position
Workout Prime 1x:
8 Deadlift @ workout weight
:15sec Hard Bike or Row
6 Hang Power Clean
:15sec Hard Bike or Row
4 Push Jerk
For Time
60 Deadlift (155/105)
30/24 Cal Bike
45 Hang Power Clean
20/16 Cal Bike
30 Push Jerk
10/8 Cal Bike
Goal: Sub 15 min
If no Bike: 43/33, 29/22, 14/12 Row
50 Deadlift (105/75)
2 min Bike
40 Hang Power Clean
:90 sec Bike
20 Push Jerk
1 min Bike
Goal: Sub 15 min
Foam Roll
2min Upper/Mid Back
1-2min ea. Lats
2min ea. Quads/ IT Bands
