Wednesday, Mar 31, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
1 min assault bike (3-4 high effort – coast to maintenance speed for the remainder)
7 GHD’s to parallel (focus on leg extension – hands stay by legs)
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
-into-
6 mins
Build to Clean and Jerk weight for the workout

**2. Workout Prep**
1 set
5 GHD’s (full)
1 Clean and Jerk (Workout weight)
20-second Bike (workout pace)

Superman
5 sets (each)
25 Ab Mat Sit Ups
3 Power Clean and Jerks (185/125)
15/12 Calorie Assault Bike or 12/10 Calorie Echo bike
3 Power Clean and Jerks (185/125)
-Rest 1:1 (or while partner goes) between sets-

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang