EMOM x 4 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Bike (RPM 50-60)
MIN 2 - Bike (RPM 55-65)
MIN 3 - Bike (RPM 60-70)
MIN 4 - Bike Workout Pace
Into…
2 ROUNDS
5 PVC Pass Thrus
5 PVC Snatch Deadlift + Upright Row
5 PVC Scarecrow Snatch
5 Burpees
*Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.
*Option for Squat or Power
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Above the Knee Hang Pulls
3x5 (70%)
Week 2 of 8 Oly Cycle
AMRAP x 12 MINUTES
(15/12)(12/10) Cal Bike
6 Renegade Row + Power Clean (50/35)(35/20)*
*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.
(Score is Rounds + Reps)
KG DB: (22.5/15)
EMOM x 9 MINUTES
MIN 1 - 8/8 SA DB Upright Rows
MIN 2 - :45 Hollow Hold
MIN 3 - :45 EZ Bike
(No Measure)