Warm Up
1 mile bike
-then-
3 sets
100 single unders or 50 double unders
10 Alt leg V-ups
10 Russian KB Swings
1 wall walk
Mobility
Lat Stretch 30s per side
Planche+Cobra 1 min
Hamstring Stretch 30s per side
Skill/Strength
5 sets
2 Hang Power Clean+1 Front Squat
Workout
Bike 2 miles
60 step back lunges 50s/35s
40 hang power cleans 165/115
16 min Cap
T1: modify as needed
T2: as written
T3: Perform in reverse and at 205/135
Ironmile Move / performed as EXTRA WORK / an alternative workout which could be subbed for above
20 min AMRAP
20 up downs
15 box jumps
20 situps
15 kb swings
Run 1 lap