2024-04-29

• Barbell should be taken from a rack.
• Athletes should build in weight across 3 sets.
• Reps should be completed unbroken.
• Score: Enter weights used.

• Push Press
• Split Jerks
• Sub Dumbbells

20s Empty Barbell Overhead Hold
8 Empty Barbell Front Rack Elbow Rotations
8 Empty Barbell Strict Presses
8 Empty Barbell Push Presses
8 Empty Barbell Push Jerks

8 Push Jerks @ A Light Weight

4 Push Jerks @ A Moderate Weight

Build To 60%.

• Barbell should come from a rack.
• "To Technical Failure" means that once our form begins to break down or our last reps is slow and grindy, we'll end our set there.
• Athletes should only perform one max rep set. Can rest overhead or in the front rack but cannot return bar to rack.
• Score: Load used for max rep set. Log reps completed in your workout notes section.

• Sub Dumbbells/Kettlebells
• Reduce Loading

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

*Build To 80% + 5lbs In Sets of 2-3 Reps.
*Rest at least 2 minutes before attempting max rep set.

• Overview: Be careful not to get drawn in too quickly in the first half this workout, it's tempting to come out swinging for the fences! But once you begin to spend longer periods of time on the bike, it begins to add up and your breathing and heart rate might get out of control.
• Dumbbell Hang Clean & Jerks: Unbroken sets with full lockout of both arms overhead.
• Bike Erg: Consistent moderate to hard effort pace across all rounds.
• Score: Total calories accumulated across all 10 rounds.

• Athletes should try to aim for an increasing calorie number each round, which means that we need to be careful in the beginning to stay in some control of our breathing and heart rate.
• As the time on the bike per round increases, we should be aiming to hold a similar working pace on the bike each interval.
• Goal should be to maintain unbroken sets of hang clean and jerks to avoid wasting energy, but work at a pace that doesn't blow us up too early on.

DUMBBELL HANG CLEAN AND JERK

• Reduce Loading
• Reduce Reps
• Power Clean Only
• Push Jerk Only
• Sub Kettlebells
• Kettlebell Swing

MAX CALORIE BIKE ERG

• Sub Row/Ski/Air Run
• Sub Echo/Assault

1 Round:
3 Dumbbell Hang Clean & Jerks
7/5 Calorie Bike Erg