For Time @ 75%
AB 16/12 Cals
15 Air Squats
15 Abmat Sit ups
rest 90sec
For Time @ 80%
AB 16/12 Cals
12 Jump Lunges
15 Toes to Bar/ knee raises
rest 90sec
For Time @ 85%
AB 16/12 Cals
12 Thrusters 45/35lbs
15 V-ups/ Toes touches
*increase in your effort from round to round. Mainly on the assault bike.
Then…,
Clean warm-up
Then..,
15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks
Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, and a 185/135 challenge!
If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.
Then..,
100m Run
rest walk back 100m x 4-6
Then..,
×3-4 sets
30sec Side Bridge / side
12 Straight leg Deadbug 20/14