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February 2, 2019

1
Feb

February 2, 2019

GROUP WARMUP
4 minute AMRAP –
:30 Air bike
5 Beat swing – 5 pullups – 5 Chest to bar 5 Toes to bar
5 Hang power snatch
5 Hang power clean
5 Shoulder to overhead 

TEST
For time:
3 rounds of
9 Pull-ups
9 Power snatch RX 95/65; M55+ 75/55
+
2 rounds of
15 Chest to bar pull-ups
15 Shoulder to overhead RX 95/65; M55+ 75/55 
+
1 round of
21 Toes-to-bar
21 Power clean RX 95/65; M55+ 75/55

ALTERNATE TEST
3 rounds of
9 Ring or bar rows
9 Hang Power snatch 
2 rounds of
15 Ring or bar rows
15 Push press
1 round of
21 Abmat sit ups
21 Hang Power clean

BIKE ERG OUTPUT TRAINING
2 sets –
:30 @70%
:20 @80%
:10 @90%
*rest as needed between sets
*complete each set in continuous effort
*note total meters/split at each percentage for each set

HAPPY BIRTHDAY TO APRIL ENISIO & COLIN KELLY

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