WARM-UP
1 ROUND (8:00 CAP)
1:00 Bike EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press
Into…
1 ROUND
:45 Bike Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep
Into…
1 ROUND
:30 Bike Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep
STRENGTH
EVERY 1:30 x 7 SETS*
2 Power Cleans + 1 Jerk
*Build up to a Moderate-Heavy weight.
(Score is Weight)
WORKOUT
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Bike
Max Clean and Jerks (185/135/95) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
(Score is Total Time)