Warm-up
Partner Up
P1- 3 Minute Bike for Max Cals
P2 – Couch stretch (switch sides at (1:30)
Switch
Strength
Every 2 Minutes for 12 Minutes
Squat Clean and Jerk- 3 Reps
2 Sets @75%
2 Sets @80%
2 Sets @85%
WOD
50/40 Calorie Bike
40 Power Cleans (135,95)
30 Front Squats
Level 2- 115,75
Level 1- 40/30 Bike 95,55
Coaches Note: The stimulus is an all out sprint and assault on the barbell. Choose a weight that you can cycle and move fast until the finish.
Extra Work
3 mins Bike for cals
3 mins Muscle Ups
2 mins Bike for cals
2 mins Muscle Ups
1 mins Bike for cals
1 mins Muscle Ups
No rest between movements
2 separate Scores = 1. total cals and 2. total muscle ups