Warm Up:
A2: Air Bike
2 Minutes @ 80%; Rest 30 Seconds
..
A3: 4 Rounds-
Every 2.5 Minutes of:
:20 Seconds Bike Sprint @90-100% Hard Pace (Not Sustainable)/
:40 Seconds Bike @50-80% Easily Sustainable Pace;
Rest 90 Seconds after each round
:20 Seconds Bike Sprint @90-100% Hard Pace (Not Sustainable)/
:40 Seconds Bike @50-80% Easily Sustainable Pace;
Rest 90 Seconds after each round
Lift:
B: Hang Power Snatch (3@75% + 2@80% + 1/1/1 @85%)
+
C: Back Squat (12@80-85 + 10@85-95 + 8@95-105%)
% of 8RM
Metcon:
For Time:
25 Calorie Air Bike
25 Double Unders
20 Cal Bike
50 Double Unders
15 Cal Bike
75 Double Unders
10 Cal Bike
100 Double Unders
