June 2, 2023 – Performance

Warm Up:

Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Air Squat x 10 reps

Two sets of:
Tall Clean x 5.reps

Front Squat x 5 reps
Hang Squat Clean x 5 reps

A.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

B.
Ten rounds for time:
12/9 Calories of Assault Bike
3 Ground to Overhead (135/95 lbs)

Time Cap = 15:00