Warm up
Bike races- Pick a partner
8 minutes- switch every minute
Power position, Power clean review
0-2 10 Power clean from the power postion
2-4  10 Squat cleans from the power position.

Strength
Bench Press
The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers
5×40% 5×50% 3×60% 5×75% 3×85% THEN
AS MANY REPS AS POSSIBLE at 95%

Take 5 Minutes to build up to a heavy power position squat clean

Wod- Version 1 For time HEAVY VERSION
50 Cal bike buy in
Then
3 Rounds
4 Hang squat cleans 225/155
15 Toes to bar
1 Sled push

Version 2- For time
50 Cal bike buy in
3 rounds
10 Hang Power Clean 135/95
25 sit ups
1 sled push