September 11, 2015 – Competition

Workout of the Day
A.
Build quickly to 85% of your 1-RM Clean & Jerk, and then…

For time:
10 Clean & Jerks @ 85% of 1-RM

*If you fail an attempt, perform 10 burpees over the barbell before making another attempt.

Please note your time and the weight used.

B.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% of your 1-RM)
Rest 3 minutes between sets.

C.
For time:
50 Calories of Assault Bike

Rest until the clock reaches 5:00, and then…

D.
For time:
Perform your Penalty Calories of Assault Bike*

Rules/Penalties:
Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.
Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”

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