Friday, February 2, 2018


For Time:
21 – 15 – 9:
Row or (10-15-10 Assault Bike)
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell. If on an Assault Bike, complete 15-10-5. If unable to bike completely, complete 21-15-9 Calorie Row for first round.

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