GROUP WARM-UP
4:00 AMRAP -
:30 Air bike
5 Front squat
5 Hang squat clean
TEST
For time:
30 calorie Air-bike
10 Squat clean RX 185/120; Intermediate 135/95; Master 55+ 115/75
30 calorie Ski
15 Squat clean RX 135/95; Intermediate 115/75; Master 55+ 105/65
30 calorie Erg bike
20 Squat clean RX 95/65; Intermediate 95/65; Master 55+ 75/55
*heats of 7 every 6 minutes
ALTERNATE TEST
For time:
20 calorie Air-bike
10 Dumbbell hang power clean
20 calorie Ski
15 Dumbbell hang power clean
30 calorie Erg bike
20 Dumbbell hang power clean
