4 Rounds
:30 Machine – Easy Pace
:20 Machine – Moderate Pace
:10 Machine – Hard Pace
Then
3 Rounds
10 Hollow Rocks
10 Gymnastic Kips
8 Hang Squat Clean Thrusters

Now that you are warm, start loading up your bar for your clean and jerk weight. Believe it or not we are 7 weeks into this cycle of clean and jerks. This cycle will go a little bit longer than the normal 7 weeks but hang in there. It’s only one cycle a year we focus on lifting under fatigue.

Wod
Every 5 Minutes for 25 Minutes
10/8 Calorie Machine
7 Toes to Bar
10/8 Calorie Machine
7 Toes to Bar
3 Squat Clean and Split Jerks @ 70-80%

*Score is completed squat clean and jerks. top score you can get on this wod is 15. Rx would be if you used your 70-80 percent and did toes to bar. Write weight in your notes section.

Each round should not exceed 3 Minutes of work, so ensure you have a correct dose for both the Bike and the T2B.  Again, the purpose of these pieces are to provide mild-moderate fatigue prior to athletes performing their clean and jerks. you do not need to blaze through the machine/toes to bar, but you can if you want to