Warm-up
3 sets
:10 Bike Sprint
5 Push-ups + :10 Hold at top
Tricep Barball Smash
10 Naked Bar Good Mornings
Weightlifting
Floor Press (Build to a 2 Rep Max)
Take 12 Min to build to a 2 rep max
then…
2×5 @ 85% of 2 rep max
Metcon
Metcon (2 Rounds for time)
2 sets for times of:
10 Dbl DB Snatch (50/35)
10/7 Calorie Bike
15 DBL DB Hang Power Clean
15/12 Calorie Bike
Rest 60 seconds
15 Tuck Jumps (knees need to break parallel)
15 Dbl DB Hang Power Clean
10 Tuck Jumps
10 Dbl DB Snatch
Rest 3 minutes between sets
