Barbell Cycling
5 Sets
1 Muscle Clean
1 Hang Power Clean
2 Power Clean
3 Hang Clean
:15 Bike or VC Sprint @ high Power
rest walk full recovery
WOD
A)
15 Box Jump Step Down 24/20"
20/15 Cal Bike or 28/21 on the rower
60 Single Arm Push Press #40-45/25-30 (tot)
60 Single Arm DB Snatch (tot)
20/15 Cal Bike or 28/21 rower
15 Box Jump Step Down 24/20"
12 min cap
Rest 3 min
B)
10 Box Jump Step Down 24/20"
20/15 Cal bike or 28/21 rower
40 Single Arm Push Press #40-45/25-30 (tot)
40 Single Arm DB Snatch (tot)
20/15 Cal Bike or 28/21 rower
10 Box Jump Step Down 24/20"
10 min cap