BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30 “OVER EASY” 

1’30” Run (Slow)
20 Hollow Rocks
20 Superman Rocks 1’00” Row (Moderate)
15 Hollow Rocks
15 Superman Rocks 30″ Bike (Fast)
10 Hollow Rocks
10 Superman Rocks

After each round, complete the below mobility:
After the 20’s – 30″ Spiderman and Reach
After the 15’s – 30″ Walkouts
After the 10’s – 30″ Reverse Samson

SKILLS & SPECIFIC WARM UP
Barbell Primer :
2 Rounds:
5 Deadlifts
5 Hang Cleans
3 Strict Presses
3 Hang Clean & Jerks
2 Rounds, with the first being a walk-through pace with low and controlled intensity. The second, let’s ramp to our planned workout pacing. 30 second Bike
5 CTB Pull-Ups
4 Overhead Squats
3 Power Clean and Jerks
2 CTB Pull-Ups Rest as needed between.

CONDITIONING “Over Easy” For Time:
50/35 Calorie Bike
Directly into…
3 Rounds:
21 CTB Pull-Ups
15 Overhead Squats #43/30 9 Power Clean and Jerks #43/30