Monday 221010

Warm-Up:0-12
3:00 Bike
3 Rounds
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
then 

Clean and Jerk WU

Get Fit: 15 - 45
In a 30:00 Window:

From 0:00 to 6:00
2000m Bike
15 Clean and Jerk 95/65

From 6:00 to 12:00
2000 Bike
10 Clean and Jerk 135/95

From 12:00 to 18:00
2000m Bike
5 Clean and Jerk 155/105

From 18:00-30:00
EMOM 12
1 Clean and Jerk
Build across sets