2:00 T-Spine Mash/Extension on Foam Roller
Then, at an aggressive pace:
20 Plate Ground to Overhead
10 Burpees to Plate
10 Plate Ground to Overhead
10 Calorie bike SPRINT

Strength

Every :90 until you complete all 9 sets (13.5 minutes)
Split Jerk*
4@50%
3@60%
2@70%
[email protected]%
[email protected]%
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4@55%
3@65%
2@75%
*Must perform a 1-second pause in the catch before returning the feet back under the hips. Use the percentages as a rough guide, but overall focus on form vs. weight.


3 Rounds
:30 Max echo bike cals
Rest 4:30

The 4:30 rest is going to allow for an all out sprint each round. Your lowest interval is your score. This is 1:30 of work of 13:30 of rest. if you feel like you didnt get anything out of this you did it wrong.