Wednesday 3 January

A. Weightlifting  (12minutes)
3-Position Power Clean
*Build to a Heavy Complex – Mid Thigh / Top of Knee / TnG Floor*

B. “Three Wheels” 

“Three Wheels” Part #1
AMRAP 3:00
10/7 Calorie Assault Bike
12 Power Cleans (135/95)

–Rest 3:00–

“Three Wheels” Part #2
AMRAP 3:00
10/7 Calorie Assault Bike
8 Power Cleans (175/115)

–Rest 3:00–

“Three Wheels” Part #3
AMRAP 3:00
10/7 Calorie Assault Bike
4 Power Cleans (205/135)

 

CE – (Optional, to be completed on your own time)

Alternating EMOM x 12 (6 Rounds)
Odd Minutes – “X” Double-Unders
Even Minutes – :30s Kipping HSPU

Option A – 50 Double Unders
Option B – 40 Double Unders
Option C – 30 Double Unders
Option D – 20 Double Unders
Option E – 0:40s for Attempts