Warm Up

1 Round
15 Y raises
15 Band Face Pulls
15 Band Upright Rows

3 rounds
10 Cal Echo Bike
8 Barbell Muscle Clean
8 Barbell Overhead Press

Skill: Push Press

Every 2 Minutes On The Minute x 4 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

8 Rounds in Pairs

ELITE

15 Cal Echo Bike
10 Hang Squat Cleans (135/95)

*You go I go Rounds

COMPETITIVE

15 Cal Echo Bike
10 Hang Squat Cleans (95/65)

*You Go I Go Rounds

PERFORMANCE

10 Cal Echo Bike
10 Hang Squat Cleans (95/65)

*You Go I Go Rounds

Stimulus Points

These are fast rounds with a rest while your partner works. Don’t pick a weight you can’t cycle quickly.

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 10-15 bent over DB flys
Even Minutes) 8-12 DB Tricep Extensions

Cool Down & Dismissal

Quad Stretch
Pigeon Pose Stretch
Shoulder Stretch