GROUP WARMUP
:30 airbike
10 banded pull aparts
5 bent over dumbbell Y raise
5 frog pumps
:10 frog stretch
+trainer led barbell warmup

BARBELL CYCLING TECH
Every 2:00 for 6:00
7 Muscle snatch @30-35% (touch & go)
Rest 2:00
Every 2:00 for 6:00
5 Power/muscle snatch @35-40% (touch & go)
Rest 2:00
Every 2:00 for 6:00
3 Power snatch @50-60% (touch & go or singles)
Rest 2:00
Every 2:00 for 6:00
2 Power snatch @65-70% (singles)

GYMNASTIC/CORE DEVELOPMENT
3 sets –
5 Plank pike ups on sliders youtu.be/CG-qljrMNS4
5 abwheel roll-outs
3 high amplitude arch to hollow/toe to bar (Beat Swing TTB Drill)