| Accessory Work 3 sets of 10 barbell rollouts 1 power clean+10 rdls–3 sec tempo 10 tall kneeling strict press db snatches, t2b, du |
| Workout Happy Birthday Jay! :30 on/:30 off until 25/20/15/10/5 cal bike 25/20/15/10/5 elevated situps 5/4/3/2/1 power clean at 80% of your max Is completed OR With a partner, for time, with a 25:00 cap. 50/40/30/20/10 cal bike 50/40/30/20/10 elevated situps 5/4/3/2/1 power clean 80% rx+ ghd If you’re doing the individual work, you work for :30 on, :30 off through the whole workout. So :30 of biking, :30 rest until you finish 25 cals. Then :30/:30 until you finish situps. Then cleans, then 20/20/4, etc until you get to 5/5/1. |
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