Layover

26.2 CrossFit – CrossFit

**“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich**

Warm-up

Warm-up (No Measure)

1 Minute Easy Bike

30 Seconds Glute Bridges

30 Seconds Hollow Hold

45 Seconds Moderate Bike

30 Seconds Single Leg Glute Bridge (Right)

30 Seconds Single Leg Glute Bridge (Left)

30 Seconds Faster Bike

30 Seconds Arch Hold

30 Seconds Push-up to Down Dog

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Layover (Time)

5 Rounds For Time:

15/10 Calorie Assault Bike

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)
30 min

## PART 1

* The first part comes down to big sets of chest to bar pull-ups

* Bike at a pace that allows you to minimize your sets on the bar

* It is better to go a touch slower on the bike to go a little bigger on the bar

## PART 2

* The second part comes down to the push jerks

* Since the power clean comes back down to the ground anyways, this is the easier station to break

* Take some calculated breaks there and look to go ideally unbroken through the jerks

* Consider going with sets of 9-1 or 5-4-1

* Leaving 1 rep in the tank at the end allows you a little break before completing the last rep and then transitioning into the push jerks

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