A2: Air Bike
Time/Intensity/Pace
60-90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds
A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories)
@Pace/Intensity
Each round @ or near 100% Very Very Hard Pace (not sustainable); Walk 1:50 Between Sets
B1: 3 RFQ of:
15 USSR K.B. Swing (24/20Kg)/
3 Clean Pull/
3 Muscle Clean/
3 Hang Clean/
3 Front Squat
– 6 Minute Cap
B2: Power Clean (3/3/3/3/3/3/3/3)
Building very slightly from 70% (do not exceed 85%); Rest 60-90 Seconds Between sets.
C: Handstand Push-ups (4 Sets of 60%)
4 Sets of 60% of best set from 10/05/17; 60 seconds rest between sets.
D: Front Squat (3 @70-78% EMOM X 9 Minutes)
5-7 Minutes WU + 3 EMOM X 9 @32X1
