A) Clean and Jerk
On The :90 x 8 Rounds ( 12:00 )
3 TnG Clean and Jerks
* Weight may increase as long as technique allows *
- Then -
B) ” Wind Sprints “
For Time:
3,000m Bike
30 KBS
2,000m Bike
20 KBS
1,000m Bike
10 KBS
RX = 70/53

“ SWEAT “
AMRAP 24:
5 Cal Assault Bike + 5 KBS + 5 Abmat Sit-Ups
10 Cal Assault Bike + 10 KBS + 10 Abmat Sit-Ups
15 Cal Assault Bike + 15 KBS + 15 Abmat SIt-Ups
20 Cal Assault Bike + 20 KBS + 20 Abmat Sit-Ups
* Continue to add 5 reps to each movement until time is up *