Saturday, July 10, 2021

Performance

5×3 Position Power Clean, every 90sec

then,

AMRAP in 20min of:

Each Partner Completes:

For Time, Reps of
21-15-9
Power Clean, 155#/105#
Chest to Bar Pull-Up

*While Parter A is completing of 21 reps, Partner B is getting as many calories as possible on the Assault Bike, then switch.

Ex: Part A completes 21 power cleans, then Partner B completes 21 Power Cleans. One Partner is always on the bike. Then the partners move on to the pull ups, then the round of 15. Continue this until the round of 9s is complete.

*When both partners finish the workout, switch off and on the Bike if theres time left on the clock for the 20 min AMRAP, as desired, until total time is up*

Score is total calories on Bike + time completed workout (21-15-9)

Intermediate

5×3 Position Power Clean, every 90sec

then,

AMRAP in 20min of:

Each Partner Completes:

For Time, Reps of
21-15-9
Power Clean, 115#/75#
Pull-Up

Fitness

5×3 Position Power Clean, every 90sec

then,

AMRAP in 20min of:

Each Partner Completes:

For Time, Reps of
21-15-9
Power Clean, 85#/55#
2xJumping Pull-Up

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