1 Power Clean
1 Front Squat
1 Push Jerk
*build for 12 sets

GOALS + GUIDANCE: Barbell Cycling!! Each set of unbroken movements should feel challenging but controlled, with no missed reps. Aim to gradually increase weight across your 12 sets while maintaining perfect form. Think of this as skill work under load, not a max-out day.

3 Rounds
20 Russian Twists w/Plate
18 DBugs w/Plate
16 Bicycle Crunch
12 OH Straight Leg Sit Up
Rest 1 Minute

GOALS + GUIDANCE: Use a plate of your choice for the twists (total), dbugs (total), and overhead sit ups. Get through a full round with minimal to no breaks, before the one minute rest at the end of each round. Perform these movements for quality not for time.