8/18/2017

17
Aug

8/18/2017

Three 3 minute rounds today guys. You’ll begin today with 3 rounds of box jump overs and power snatches. Move as quickly as possible so that you can then get max calories on the bikes in the remaining time. After your bike, record you total calories for that round and begin your rest.

*coaches notes – offset athlete in a work:rest set-up to provide spacing
* reset the bikes for each athlete so that calories always begin at 0.

*  Your score or the day is your total calories over the 3 rounds

After break down, test your push-ups with two sets of max reps rest and scale as needed to hit a minimum of 20 per set. Only full range reps count!

AMRAP in 3 minutes

3 Rounds of
10 Box Jump Overs (24/20)
5 Power Snatches (95/65)
Then

ME Assault Bike Calories in remaining time

rest 3-4 minutes and repeat for 2 more rounds

Accessory Cash Out

2 Sets of Max Rep Push-ups

*scale so that each set has a minimum pf 20 reps