• Warmup
  • :30 Seconds
  • Easy Bike
  • Bodyweight Good Mornings
  • :20 Seconds
  • Medium Bike
  • Active Spidermans
  • :15 Seconds
  • Fast Bike
  • Air Squats

• • Barbell Warmup
  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Press
  • 5 Stiff-Legged Deadlifts
  • 5 Front Squats
• Mobility
  • Wrist stretch
  • Box supported ankle stretch
• Movement review
• Rehearsal
  • 1 Round
    • Performed with 1st weight
    • 4 Box Jump Overs
    • 4 Calorie Bike
    • 4 Power Cleans
• WOD “Come Clean”
  • AMRAP 3: 
    • 24 Box Jump Overs (24/20)
    • 18/12 Calorie Bike
    • Max Power Cleans (115/80)
    • rest 3 minutes
  • AMRAP 3: 
    • 21 Box Jump Overs (24/20)
    • 15/10 Calorie Bike
    • Max Power Cleans (135/95)
    • rest 3 minutes
  • AMRAP 3: 
    • 18 Box Jump Overs (24/20)
    • 12/9 Calorie Bike
    • Max Power Cleans (155/105)
    • rest 3 minutes
  • AMRAP 3: 
    • 15 Box Jump Overs (24/20)
    • 10/7 Calorie Bike
    • Max Power Cleans (185/135)
• Mobility
  • Banded hip in extension
  • Banded front rack