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
