Primarily Indoors
Warm-up
20|13 Cal Bike
-Then-
2 Rounds
40s On|10s Rest
-Banded Lat Pull-Down
-Banded High Pulls
-Banded Hollow Rock
-Bandy Press
Mobility
Banded Lat Stretch
Banded Shoulder Stretch
Strength
E2MOM12
Split Jerk
2 Reps
WOD
E5MOM20
Each for Time
20|13 Calorie Bike
15 Toes to Bar
15 Power Cleans 135|95
20|13 Calorie Bike
15 Toes to Bar
12 Power Cleans 155|105
20|13 Calorie Bike
15 Toes to Bar
9 Power Cleans 185|115
20|13 Calorie Bike
15 Toes to Bar
6 Power Cleans 195|125
*Schwinn Bike – 30|20 Cals
Run Sub – 400m
Row Sub = 30|20 Cals
Level 3- 10 Toes to Bar, 135|95, 145|100, 155|105, 165|110
Level 2 – 115|75, 125|85, 135|95, 155|105
Level 1- 75|45, 85|55,95|65, 115|75
Extra Work – Conditioning| Active Recovery
AMRAP 30 for Max Meters (5 Rounds)*
3:00 @ 5k Pace
1:00 @ 2K Pace
:30 @ 1k Pace
1:30 @ Recovery Pace
*Scale to 3 rounds|18 Minutes where need be