BB Cycling Practice
Hang Power Clean
2×4 Warm-up, then 6×4 EMOM at 50-60% of PC 1RM.
*Focus on re-establishing the hookgrip on the way down, and going directly into the next rep.

EMOM – 4 Rounds
1. 30s HS Hold (Chest to Wall)
2. 5-8 Kipping Pull-up Variation (Regular, Butterfly, or C2B)
3. 30s Wtd. Side Plank (Left)
4. 30s Wtd. Side Plank (Right)

Echo Bike Sprints
4x20s on 2′ Interval (Push these HARD. Drop off is to be expected.)

Score = Total cals