RX
EMOM 16:
Min. 1 - 12/17 cal Assault bike
Min. 2 - 3 clean and jerks
- Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
SCALED
MIN. 1 - 10/14 cal Assault bike
INTENDED STIMULUS:
A) Accumulate calories in :50 or less.
B) Allow at least :10 to transition to clean and jerks.
C) Complete clean and jerks in sets of three touch-and-go reps, NOT as singles.
On a 6:00 clock:
Build to a 2-rep front squat
- 2 minutes after completing the metcon workout, start a new 6:00 clock.
- Must clean the bar from the ground. Squat clean counts as first front squat.
- Score heaviest weight.