Straight through-

1 minutes hollow hold-
1 minute super man
200m run
10 Empty Bar Front Squats
10 Empty Bar Hang Power Cleans
10 Empty Bar Hang Squat Cleans

Strength-Based off your 1 rep max power clean. Build up quickly to your 70 percent
Power Clean from the floor
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%

Wod
Every 3:00 Until Failure
200m Run
9 Shoulder to Overhead* 135/95lbs Rest the remainder of the interval.
*Each round, add 3 shoulder to overheads until failure. If you complete the round of 24, stop.


Scaling is important on this. Try a practice run and a few shoulder to overheads to try and find your weight
*Target Score: Finish the round of 18 Shoulder to Overhead and get into the round of 21. CHECK OUT THE BARBELL CYCLING VIDEO BELOW

Extra work outside, grab a bike or rower if you want
AMRAP 16 Minutes
12 Box Jump Overs 24/20” 30/25 Calorie
Rest 1:00
10 Box Jump Overs 20/16 Calories
Rest 1:00
8 Box Jump Overs 10/7 Calories
Rest 1:00