Friday September 21, 2018 - Bicycle Race

September 21, 2018

 

M1) Clean and Jerk

 

10 Min EMOM

 

Option A:

2 Clean + 1 Jerk @65%

 

Option B:

1 Clean + 1 Jerk @55-60%

 

Option C:

1 Hang Muscle Clean

1 Hang Power Clean

1 Push Press

 

 

M2) Assault Bike

 

6 Sets: - Rest 1 minute between sets

 

Option A:

20/18 cals @ Moderate pace

:20 HARD!

 

Option B:

18/14 cals @ Moderate pace

:20 HARD!

 

Option C:

:40 @ Moderate pace

:20 HARD!

 

Extra Credit: Body Armor

 

4 Sets:

10 DB Sumo Deadlift DB per hand

10 Seated Good Morning w/empty bar

10 Straight Leg sit up

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