WARMUP
## 1 Minute
Easy Bike
## 30 Seconds Each
Air Squats + PVC Pass Throughs
## 1 Minute
Moderate Bike
## 30 Seconds Each
Air Squats + PVC Lat Stretch
## 1 Minute
Faster Bike
## 30 Seconds Each
Air Squats + PVC Overhead Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
## POWER SNATCHES
### Movement Prep
5 Snatch High Pulls
5 Power Snatches
## POWER CLEAN AND JERKS
### Movement Prep
5 Clean High Pulls
5 Power Cleans
5 Push Jerks
## THRUSTERS
### Movement Prep
5 Push Press
5 Thrusters
Build to workout weights
WOD
AMRAP 5:
50/35 Calorie Assault Bike
Max Power Snatches (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike
Max Power Clean and Jerks (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike
Max Thrusters (95/65)
