Saturday, March 9th

METCON: Teams of 3, with a 30:00 Cap: 60/40 Calorie Assault Bike, 75 Power Cleans, 75 S2OH (75/55), 20 Burpees 60/40 Calorie Assault Bike, 60 Power Cleans, 60 S2OH (95/65), 20 Burpees 60/40 Calorie Assault Bike, 45 Power Cleans, 45 S2OH (115/80), 20 Burpees 60/40 Calorie Assault Bike, 30 Power Cleans, 30 S2OH (135/95), 20 Burpees 60/40 Calorie Assault Bike, 15 Power Cleans, 15 S2OH (155/105), 20 Burpees

**If we are using a rower today, complete 75/50 calories per round.

Stimulus wise, we are looking for: 1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements. 2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements. 3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements. 4th Weight – Heavier, but very manageable. 9+ repetitions unbroken when fresh is a possibility on both movements. 5th Weight – Heavy. 6+ repetitions unbroken when fresh is a possibility on both movements.

Single bar, changing weights as we go.


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