GROUP WARMUP
2 sets –
5 plate squats
:10 each side dragon stretch https://www.youtube.com/watch?v=YqfS5khIaGw5
overhead plate stretch
10 banded pull-aparts
+trainer led barbell warmup

BARBELL CYCLING TECH
Every 2:00 for 6:00
7 muscle clean and push press @30-35% *touch and go

Rest 1:00

Every 2:00 for 6:00
5 muscle/power clean and push press @35-40% *touch and go

Rest 1:00

Every 2:00 for 6:00
3 power clean and push jerk 50-60% *touch and go or singles

Rest 1:00

Every 2:00 for 6:00
2 power clean and power jerk 60-70% *singles

CORE ROTATION AND CONTRACTION WORK
2 sets –
10 Plate Russian twists
6 Pike-ups on sliders
10 each side banded oblique twists