Saturday 2.23.2019

"FITNESS" & "PERFORMANCE"

In teams of three, complete five sets for max reps of:60 seconds of Power Cleans (135/95 lb)60 seconds of Burpees60 seconds of Assault Bike (for Calories)Rest 60 secondsTeams get one Bike and (ideally) one Barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

"COMPETITION"

A. Every minute, on the minute, for 10 minutes:Power Clean* Set 1 – 3 reps @ 50%* Set 2 – 3 reps @ 60%* Set 3 – 2 reps @ 70%* Sets 4-5 – 1 rep @ 80%* Sets 6-7 – 1 rep @ 85%* Sets 8-10 – 1 rep @ 85-90%B. Class Workout @155/105 lb

"ENDURANCE"

1000 Meter Bike Erg @85-90%2 minute easy ridex 10 sets