Warmup

Core – tabata

Power Clean Cycling

3 Rounds:

AMRAP 20 Seconds: Max Reps @ 70%

• Rest 40 Seconds –

AMRAP 30 Seconds: Max Reps @ 75%

• Rest 30 Seconds –

AMRAP 40 Seconds: Max Reps @ 80%

• Rest 1:20 –

STIMULUS

• Working barbell cycling in the opening piece of the day

• As the work time increases, so will the percentage on the barbell – which is based off your 1RM Power Clean

• Use one barbell and change out the weights during your rest period

• These reps do not have to be completed ‘touch and go’

• However, this is a good opportunity to try to cycle the lighter percentages in bigger sets than singles if possible

• Your score is total reps across all three rounds

• See below for the time line on a running clock for this workout:

   0:00 – 0:20: 70%

   0:20 – 1:00: Rest

   1:00 – 1:30: 75%

   1:30 – 2:00: Rest

   2:00 – 2:40: 80%

   2:40 – 4:00: Rest

   __

   4:00 – 4:20: 70%

   4:20 – 5:00: Rest

   5:00 – 5:30: 75%

   5:30 – 6:00: Rest

   6:00 – 6:40: 80%

   6:40 – 8:00: Rest

   __

   8:00 – 8:20: 70%

   8:20 – 9:00: Rest

   9:00 – 9:30: 75%

   9:30 – 10:00: Rest

   10:00 – 10:40: 80%

WOD

“Lethal Weapon”

For Time:

2 Rounds of “Holleyman”, 200 Meter ROW

4 Rounds of “Holleyman”, 200 Meter ROW

6 Rounds of “Holleyman”, 200 Meter ROW

8 Rounds of “Holleyman”, 200 Meter ROW

10 Rounds of “Holleyman”,200 Meter ROW

1 Round of “Holleyman”

5 Wallballs (20/14)

3 Handstand Pushups

1 Power Clean (225/155)

Gym class 135/95