GROUP WARMUP
2 sets –
5 glute bridges with :10 hold
5 plate squats
5 overhead plate stretch
5 Russian kettlebell swings 
+trainer led barbell warmup

BARBELL CYCLING TECH
EMOM for 3:00
5 power position power Clean  @30% 
Rest 2:00
EMOM for 3:00
4 midhang power clean @40% 
Rest 2:00
EMOM for 3:00
3 low hang power cleans @55% (singles or touch and go)
Rest 2:00
EMOM for 3:00
2 Power Cleans @65-70% (singles)

BIKE ERG OUTPUT
2 sets –
:20 @90%
:40 @75%
1:00 @60%

MOBILITY
2 sets –
:30 each way banded hamstring stretch
:30 each side couch stretch