“Barbell Cycling - DT”
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Set #1 - 55% of 1RM Clean and Jerk
Set #2 - 60%
Sets #3+4+5 - Build to a heavy for the day.

In teams of 2
4 Rounds: (33 min)
:90 - Toes to Bar
:90 - Power Snatches
:90 - Thrusters
:90 - Calorie Assault Bike
3:00 - Rest

Barbell Pounds - 75/55


Alpha

4 Sets:

Max Effort L-Sit Hold

15 Weighted Hip Extensions

Rest 1:30 between sets.