11
Metcon (2 Rounds for reps)
Milk & Cookies
Part A
5 rounds
15/12 Assault or Echo Bike
3 Power Snatch (135/95) Rx+(155/105)
– Rest equal to the time to complete 5 rounds in Part A-
Part B
5 rounds
15/12 Assault or Echo Bike
3 Power Clean and Jerk (185/135) Rx+ (205/135)
Target time each set: 8-10 minutes
Time cap each set: 12 minutes
STIMULUS and GOALS
This workout is going to be a GRIND. Hold onto your bike pace and keep attacking to get back to the barbell!!
Athletes legs are going to be on fire with all the bike & driving the bar up! Athletes should find the edge of what you can handle pace wise with maintaining solid lifting form.