Warm-up
6 min AMRAP
1 min easy bike
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
30s Plank
Workout Prep
8 mins
Build to Clean and Jerk weight for the workout
03.31.2021 (Time)
Teams of 2
5 sets each
20 Abmat Situps
3 Clean and Jerks (70/48kg)
12/10 Calorie Assault Bike
3 Clean and Jerks
-Rest 1:1 (or while partner goes) between sets-
Time cap: 30 minutes
Bike option:
10/8 Calorie Echo bike
18/15 Calorie Schwinn Bike
3 Rounds
300m row
10 scapular pull up
30s pallof hold R/L”
5 Rounds of
2 Laps Run
10 Deadlifts
2 Laps Run
20 Ring Rows”
Every 5 minutes complete 20 Burpees!
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