WARMUP
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats
*Use Single 10# or 15# Plate For Warmup*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Front Rack Stretch: 45 Seconds
## Wrist Stretch: 45 Seconds
## Barbell Ankle Stretch: 45 Seconds
# TEACHING
## CHEST TO BAR PULL-UPS
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kip Swings (Focusing on Big Push Down
3 Pull-ups
3 Chest to Bar Pull-ups
### Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows
## CLUSTERS
### Movement Prep
3 Clean Pulls
3 Hang Power Cleans
3 Push Press
_
3 Power Cleans
3 Front Squats
3 Thrusters
_
3 Clusters
*Build to Workout Weight*
WOD
Buy-In: 15 Clusters (135/95)
3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)
