WOD:

1) Assault Bike: 10 minute Max Calorie Test

3 minutes Easy

3 minutes Easy/:10 @ 1.5x Bodyweight Wattage EMOTM

3 minutes Easy/:10 @ 2x Bodyweight Wattage EMOTM

3 minutes Easy/:20 @ Goal Test Wattage EMOTM

3 minutes East

Rest as Needed

10 minutes Max Calories

Use the first piece as a Warm-up and an opportunity to gauge wattage.

2) Every 1:30 x 7 sets: 2 Muscle Clean + Push Press + Push Jerk

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between Muscle Cleans.

3) Every 1:30 x 7 sets: Clean Pull + Low Hang Clean + Jerk

Continue to build loading from Part 1.

4) Halting Jerk: 4 sets of 2

Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds.

5) Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy, but not Max Effort.

6) Front Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy, but not Max Effort.

7) 7 minute AMRAP:

7 Clean and Jerk 155/105

21 Wall Balls 20/14

Scale as needed.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE