Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

* Barbell: (155/105)

Conditioning
“Johnny”
Buy-in: 1,200m Run
2 Rounds
19 Calorie Row
87 Double Unders
7 Rope Climbs
Cash-out: 1,200m Run

Extra Work
Bike Conditioning
30 Minute Recovery Effort
On the 10:00, 20:00, and 30:00:
10 Glute Ham Raises + 15 Hip and Back Extensions

*Programming modified from Ben Bergeron’s CompTrain