20250320 - Skill Work: Barbell Cycling & METCON

Mar 20

Warm Up:
2 Rounds
200 Meter Run
12 Toe Touch Jumping Jacks
10 Jefferson Curls
8 Jumping Squats

2 Rounds
12 Barbell Elbow Rotations
10 Barbell Straight Arm Pulls
8 Barbell High Pulls
8 Muscle Cleans
6 Hang Power Cleans
4 Front Squats

Skill Work:
EMOM10
1: 5 Power Cleans @70%
2: 3 Thrusters

METCON:
For Time:
400 Meter Run
12 Power Ceans (185/125)
9 Pull Ups
6 Bar Muscle Ups

Cool Down:
2-3 Rounds
Pigeon Stretch - 1:00 per side
Childs’ Pose - 1:00
Body Weight Jefferson Curls - 10

20250321 - Strength: Bench Press & Accessory Work