4289 Friday 11/28/2025

NO CLASSES TODAY. GYM IS OPEN 4:30AM-10:00PM

A
35 seconds of work / 25 seconds of rest for 3 sets:
Ride - increasing paces to warm up

2 rds
15 banded good mornings
10 hanging knee raises
5 inchworm push-ups

2 rds
10 bootstrap squats
10 muscle cleans

15 empty barbell clean high pulls
10 empty barbell presses in split

*Spend remaining time to build to your starting complex loading
(15 min)

B
Every 2 min for 6 sets:
1 power clean + 1 squat clean + 1 front squat + 1 split jerk

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(12 min)

C
20 min AMRAP
4 hang clean & jerks (115/75)
8 toes to bar
12/10 cal ride

or with a Partner
20 min AMRAP
8 hang clean & jerks (115/75)
16 toes to bar
12/10 cal ride each (2 bikes)