Warm-up:
8 Minutes
10 PVC Pass Throughs
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts *empty bar
5 Hang Muscle Cleans
5 Hang Power Cleans
+
Clean Grip Deadlift + Hang Power Clean - 4+2 (Build in weight) - Complete Every 1:45 x 6 sets
+
Freedom (RX'd)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks @ 95/65#
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks @ 135/95#
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks @ 185/125#
—
Independence (Scaled/Masters)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks @ 75/55#
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks @ 115/80#
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks @ 155/105#
—
Compete (Open Prep/Quarterfinals)
3 Rounds
15/12 Calorie Air Bike
9 Clean and Jerks @ 115/80#
-rest 3:00-
3 Rounds
12/10 Calorie Air Bike
6 Clean and Jerks @ 155/105#
-rest 3:00-
3 Rounds
9/7 Calorie Air Bike
3 Clean and Jerks @ 205/135#
Time Cap - 6 minutes per set
Target - 4-5 minutes
**INTENTION - We want athletes to come out of the gate swinging for today's workout. We are looking for moderate to high intensity across rounds and sets. Aim for consistent round times, and don’t let off the gas until the end. Athletes should try to be aggressive on both stations while utilizing the rest to get their heart rate back down. Don’t sprint, but move faster than you think. The rounds go by quickly, so don’t leave this one with a lot left in the tank. Make sure athletes adjust their weights during the break.