Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
1 min assault bike (3-4 high effort – coast to maintenance speed for the remainder)
7 GHD’s to parallel (focus on leg extension – hands stay by legs)
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
-into-
6 mins
Build to Clean and Jerk weight for the workout

**2. Workout Prep**
1 set
5 GHD’s (full)
1 Clean and Jerk (Workout weight)
20-second Bike (workout pace)

Workout:  Superman

* Target time each set: 2:30 – 3 minutes
* Time cap each set: 3:30

5 sets (each)
20 GHD’s
3 Clean and Jerks (185/125)
12/10 Calorie Echo bike
3 Clean and Jerks (185/125)
-Rest 1:1 (or while partner goes) between sets-

* Scaling option 1 (Masters 45+)
5 sets each (1:1)
15 GHD’s
3 Clean and Jerks (155/105)
10/8 Calorie Echo bike
3 Clean and Jerks (155/105)

* Scaling Option 2
5 sets each (1:1)
20 Abmat Sit Ups
5 Power Cleans
9/7 Calorie Echo bike
5 Power Cleans

* Limited Equipment Option
5 sets each (1:1)
25 V-Ups
10 Burpees
25 Jumping AIr Squats
10 Burpees

* Large Class Option
– Have athletes partner up and go 1:1 with a 3:30 time tap per set.